May 29, 2007
CPMP - 1 set of 4 reps - 2:30/7 min
Quadruped Posterior Rocking
Inverted Hamstring (backward)
Forward Lunge elbow to instep (walking)
Knee hug (walking)
Pillar March (in place)
Burgener WU- 45 x 1
PS + OHS - 45 x 5, 45 x 5, 95 x 4, 150 x 3 (Another PR!!), 150 x 3(bad release, shin = hurt), 150 x 3
Rings Dips - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
(Superset with full rest - 60 seconds)
Pullups - bw x 3, bw+30# vest x 3, 3, 2, 3, 3
Run #2 revisited - 1:00 on/1:00 off -
Total distance - 3.02 miles??
Total running distance - 2.27 miles??
Total walking distance - 0.75 miles??
Stretching - Comprehensive lower body stretching - 15 minutes
Notes:
-This was supposed to be a Power day but the b-ball court was off limits so I switched it.
-Power Snatch - Another PR! 3 PR's in less than 2 weeks, talk about improvements due to refining technique.
-OHS- Felt great, no problems other than a bad release on the 2nd heavy set and my shin wasn't very happy with me after that
-PU's/Dips - Felt great, not too taxing but not a breeze either.
-Run #2 revisited - So 2 weeks later I end up with the exact same time, BUT I really think I need to recalibrate the Nike+ sensor, at what I am almost positive is a 0.75 mile mark, the sensor told me it was at 0.62 miles. However this isn't a bad thing since I'm actually running more than what the thing is measuring.
Tuesday, May 29, 2007
May 25, 2007
May 25, 2007
Foot mobility drills ~25m's
CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 4
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3
SGDL on box - 135 x 3
DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3
Sumo DL - 135 x 6
2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10
Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2
Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
Foot mobility drills ~25m's
CPMP - 8 reps in 4:35
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 4
PS+OHS - 45 x 5, 45 x 5, 95 x 4, 145 x 3 (Another PR!! in PS!!), 145 x 3, 145 x 3
SGDL on box - 135 x 3
DL on box - 135 x 2, 185 x 6, 185 x 6, 185 x 6, 185 x 3
(Superset with full rest - 60 seconds)
Ring Dips - BW x 5, 6, 6, 3
(Superset with full rest - 60 seconds)
pullups - BW x 6, 6, 6, 3
Sumo DL - 135 x 6
2 Rounds of the following:
1-Arm overhead DB Press - 40 x 12. 45 x 10
1 leg squat - 10 x 8, 10 x 8
DB Curl - 35 x 10, 35 x 8
Close Grip Bench - 95 x 12, 95 x 10
Standing Cable chop - 30 x 8L/R, 30 x 8L/R
Muscle Snatch - 45 x 8
Sotts Press - 45 x 2
Notes:
-Power Snatch - Anoter PR!!! 2 in the same week!
-OHS - 145 felt great!
-DL on a box - This felt really weird, focused on hip extension at the top rather than leaning back as I realized I often did
-Sumo DL - Haven't done these in a year? Felt good, scraped the heck out of my shins though.
May 23, 2007
May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
CPMP - 1 set of 6 reps - 3:09/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
X-band walks
hip external rotation sidelying
Standing y's
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
Notes:
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
Wednesday, May 23, 2007
May 22, 2007 - Broken into 2 sessions due to time constraints
May 22, 2007 - Broken into 2 sessions due to time constraints
Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
Session 1:
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
adduction lying
leg over
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Session 2:
Run 4 - Benchmark A - 2 miles
Time: ~15:30
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
Notes:
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
Tuesday, May 22, 2007
May 21, 2007
May 21, 2007
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 3
PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3
Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5
1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)
leaning db lateral raise - 20 x 12L/R
Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93
Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.
CPMP - 6 reps in 4:09
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)
hand walk x 3
PS+OHS - 45 x 5, 45 x 5, 95 x 4 140 x 3 (PR!! in PS!!), 140 x 3, 140 x 3
Front squat from the bottom - 180 x 1, 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5, +30# vest x 5
1 leg Straight leg DL - 35 x 10, 35 x 10, 35 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 75 x 10, 75 x 10, 75 x 10
Rope Press down - 100 x 10, 105 x 10, 110 x 10
cable curl - 80 x 10, 85 x 10, 90 x 10
Reverse Crunch on Incline - 15, 15, 15
(triset with full rest at end - 60 seconds)
leaning db lateral raise - 20 x 12L/R
Foot mobility drills ~25m
100m strides x/1:00 rest - 27.53(barefoot), 22.78, 21.80, 22.15, 19.17, 19.93
Notes:
-Power Snatch - PR!!! I haven't snatched more than 135 ever, and the 140 felt really easy, I just really focused on chest up, chin out, heels and jump! (Thanks once again to DJ).
-OHS - 140 felt really good, had a problem stabilizing the weight at first but then it felt great. I can't wait for 145.
-FS from the bottom - 180 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - My advice from last week was to stick with 30#'s and of course I didn't! oops 35 was rough, definitely staying at 35!
-Neutral grip Incline DBpress - 75#'s was good, 80 is next!
-Foot mobility drills - I realized last time I did 50m's of each drill, oops, 25m's was still challenging but much easier than the 50m's
-Strides - Interesting, it wasn't full out but neither was I shuffling along either, the totally barefoot run was interesting also. My last 2 strides I sped up a little bit but I should have stayed at ~22.
Monday, May 21, 2007
May 18, 2007
May 18, 2007
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Leg Over
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
X-band walks
adduction quadruped
abduction sidelying
Standing y's
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Goblet squat
bootstrapper
crush press
2H swing
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
Notes:
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
May 16, 2007
May 16, 2007
CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift
scap pushup - 12, 12, 12
Burgerner WU - 45 x 1
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3
Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3
Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile
AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,
hip mobility
muscle snatch - 45 x 5
Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift
scap pushup - 12, 12, 12
Burgerner WU - 45 x 1
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3
Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3
Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile
AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,
hip mobility
muscle snatch - 45 x 5
Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!
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