“Snow brings a special quality with it — the power to stop life as you know it dead in its tracks.” - Nancy Hatch Woodward
Monday:
-- Another minus 0 day here on the front range. Should be the last one this week and looks like we should be back to normal tomorrow. One more day of jogging inside hopefully. Of course with it being MLK day there is no work so at least I have NFL playoff games to watch all day today. Think that is a first for MLK day, don't ever remember there being games on today.
10 AM: 1 hour at the gym.
Warmup: Rowing, mobility and drills
Row 250 m TT : 43.6 secs
Intervals
Row, 250 m | 0:43.6
-then-
7x 1:30 RemReps: 120 reps
7 rounds, 1:30 each, of:
20 Row Calories
max rep Bench Press, 50% 1RM | 95 lbs | 26, 21, 17, 15, 13, 14, and 14
Rest 1:30
2 PM: 7.5 miles averaging 8min pace. Easy run on the treadmill yet again at VASA this afternoon. Super chill just moving the legs. 15 mins in the sauna afterwards since I was there already.
6 PM: 1 hour indoor biking, about 18 mile according to the computer on the bike. Spin class with Paula again this evening. Hip flexors are shot after
being on the treadmill so much and indoor biking the past few days
during this cold spell but I will get over it.
Tuesday:
--Finished book number 2 of the year. The book Outlive that I talked about in last weeks post and the quote above.
1 PM: 7.1 miles averaging 8:15pace. Easy out and back on the Costco loop with Donnie. Wind was a bitch this
afternoon with about 30-40mph gust but it was not the worst wind Donnie
and I have done on this route but close. Good to be running outside again and off the damn treadmill.
Wednesday:
10 AM: 1:20 in the gym
Warmup: Rowing, mobility and drills
Thruster 9-9-6-6-3-3 : 4080 lbs
Sets
9 Thrusters | 95 lbs
9 Thrusters | 105 lbs
6 Thrusters | 115 lbs
6 Thrusters | 125 lbs
3 Thrusters | 135 lbs
3 Thrusters | 145 lbs
-then-
AMRAP 7 mins: 4 rounds + 10 Thrusters + 2 Bar Facing Burpees
7:00 AMRAP:
10 Thrusters, 40% 1RM | 65 lbs
10 Bar Facing Burpees
-then-
20mins of core work that Dan gave me with a 3 min cold plunge as well.
Thruster 9-9-6-6-3-3 : 4080 lbs
Sets
9 Thrusters | 95 lbs
9 Thrusters | 105 lbs
6 Thrusters | 115 lbs
6 Thrusters | 125 lbs
3 Thrusters | 135 lbs
3 Thrusters | 145 lbs
-then-
AMRAP 7 mins: 4 rounds + 10 Thrusters + 2 Bar Facing Burpees
7:00 AMRAP:
10 Thrusters, 40% 1RM | 65 lbs
10 Bar Facing Burpees
-then-
20mins of core work that Dan gave me with a 3 min cold plunge as well.
Thursday:
-NOTE: Weight check in: Nope, see last week. Next weigh in will be at the end of the challenge in Feb.
10 AM: 1:30 at the gym
Warmup: Airbike, mobility and drills
10 RFT: 11 mins 40 secs
10 rounds of:
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 105 lbs
-then-
20mins of core work from Dan. Here is what I did today to show an example.
3 Sets:
10/10 ATG Split Squat (lower front foot)
10 BB Seated Good Morning (add weight as needed)
4 Sets:
20 GHD Sit ups
20 GHD Hip Extensions
10 RFT: 11 mins 40 secs
10 rounds of:
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 105 lbs
-then-
20mins of core work from Dan. Here is what I did today to show an example.
3 Sets:
10/10 ATG Split Squat (lower front foot)
10 BB Seated Good Morning (add weight as needed)
4 Sets:
20 GHD Sit ups
20 GHD Hip Extensions
--3 min cold plunge afterwards
Friday:
10 AM: 1:30 at the gym
Glute Activation Routine (2 sets):
How to: https://youtu.be/6uJLKt6B71I
1) Bent Knee Side Plank - 10 x 10 sec hold
2) Glute Bridge - 10 x 10 sec hold
3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg
4) Single-leg Runner's Arabesque - 15 each leg
How to: https://youtu.be/6uJLKt6B71I
1) Bent Knee Side Plank - 10 x 10 sec hold
2) Glute Bridge - 10 x 10 sec hold
3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg
4) Single-leg Runner's Arabesque - 15 each leg
Warmup: Rowing, mobility and drills
5 RFT: 15 mins 28 secs
5 rounds of:
2 Rope Climbs, 15 ft
20 GHD Sit-ups
20 Box Jumps, 24 in
-then-
3 Sets:
10/10 ATG Split Squat (lower front foot)
10 BB Seated Good Morning- 55lbs
3 Sets:
50m Suitcase Carry, AHAP (each side) - 53lbs
20 Russian Twist (add weight as needed) - 26lbs
5 RFT: 15 mins 28 secs
5 rounds of:
2 Rope Climbs, 15 ft
20 GHD Sit-ups
20 Box Jumps, 24 in
-then-
3 Sets:
10/10 ATG Split Squat (lower front foot)
10 BB Seated Good Morning- 55lbs
3 Sets:
50m Suitcase Carry, AHAP (each side) - 53lbs
20 Russian Twist (add weight as needed) - 26lbs
-- finished with a 3 min cold plunge
2:30 PM: 8.8 miles w/ 1700ft of vert averaging 10:15pace. Parked at Eben Fine park and ran over to do 2 laps of Anemone and back.
Usually Anemone melts pretty quickly for it gets lots of sun but today
was pretty snow packed and ice so just took my time since I did not
bring traction today. Awesome afternoon trail jog.
Saturday:
9 AM: 1 hour at the gym.
Warmup: Rowing, mobility and drills
20 RFT: Partner Wods,: 27 mins 15 secs
20 rounds of:
Partner Wod
5 Devil Press, 50% 1RM | 35 lbs
Suitcase Lunge, 10 m | 35 lbs
1 Wall Walk
Suitcase Lunge, 10 m | 35 lbs
--with Beth
20 RFT: Partner Wods,: 27 mins 15 secs
20 rounds of:
Partner Wod
5 Devil Press, 50% 1RM | 35 lbs
Suitcase Lunge, 10 m | 35 lbs
1 Wall Walk
Suitcase Lunge, 10 m | 35 lbs
--with Beth
11 AM: 8.2 miles w/ 1400ft of vert averaging 8:50pace. Run from King Soopers in Boulder up to NCAR then back down to the start
of the neighborhood then back up to NCAR and back to the car. Wanted to
get in some vert without dealing with icy trails again. Legs of course
were smashed from all the lunges at the gym just before the run. Good
times...
Sunday:
9 AM: 16.1 miles w/ 1200ft of vert averaging 8:20pace. Run with GZ and Donnie from Costco in Superior to NCAR in Boulder and
back. This was my go to run to get ready for Boston back in the day and
was showing Donnie a good training route for he is running Boston this
year. The rolling hills on Marshall road on the way back when you are
tired from climbing and bombing down NCAR are perfect to get ready for
the hills of Boston. I was hurting some after this jog, been a bit
since I have gone this far, few months or so. Anyways awesome run today
with even more awesome people.
Total Weekly Numbers
Not a bad week but not quite what I wanted. Struggled a lot Tuesday through Thursday with my energy levels and only did 1 workout per day on those days which smashed me verses the normal 2 I had planned. Missed the gym on Tuesday and running/biking on Wednesday and Thursday so the mileage was lower than I had planned. Oh well.... figured it out and increased my calories which helped a lot but took a few days to take effect. Trying to diet to lose some weight and train at the same time is Fucking Hard....
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