Thursday, April 17, 2014

Thursday - April 17

Erg - 500m
 - 1:45.0

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Clean
2 x 60, 80, 90, 100, 100, 100kg

Deadlift
5 x 135, 225, 295#
3 x 350#
2 x 410#
1 x 440# - just doesn't feel strong.  Ready to de-load next week and re-assess my weekly program volume/intensity.



Wednesday, April 16, 2014

Wednesday - April 16

Recumbent Bike
 - 15 minutes, level 5

Run
 - 1.6 miles
 - 14:26

StairClimber
 - 15 minutes, level 5


Before I embarked on increased conditioning work I had my body-fat calculated by Poliquin BioSig practitioner Tyler Franz.  My beginning bodyweight was 230# with 15.5% body-fat.  Yesterday I was 232# with 11.7% body-fat.

I have not adjusted my diet at all.  I knew with an increased workload, I could not restrict my calories and on some days have consciously increase caloric intake.

I will also state that my main reason for additional conditioning was for cardiac health/fitness, not fat/weight loss.  I'm now 35 and have had family members suffer some heart attacks, so this is my reaction, better overall health and well being.  Also, summer plans are to be spent in the hills, climbing and hiking.

I am reading and hearing lots about "the death of cardio."  I believe cardio is good for cardiovascular health, which seems silly to need to state.  Cardio is still needed, just don't run/bike/swim to lose body-fat.

I am also looking to slow the pace of my runs and wednesday, but do look to lengthen over time.  The slower pace will be better for recovery and improved cardiovascular conditioning.  Alex Viada has some good info and thoughts on concurrent/hybrid training.

Tuesday - April 15

Erg - 500m
 - 1:46.0

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 85, 97kg
3 x 110kg
1 x 123kg

Press
8 x 50#
5 x 100#
3 x 120#
2 x 140#
1 x 150#
7+1 x 160#

2" DB Row
10 x 50, 70, 100, 120, 120, 120#

Double KB Clean + Push Press
 - 10 sets of 30sec. Work/Rest
 - 8 reps per set

Later in Afternoon....

Hangboard Entry Level – 10 minutes
1st.                15 second hang – Jug
2nd.              1 pullup – Round Sloper
3rd.               10 second hang – Medium Edge
4th.               15 second hang w/ 3 shrugs – Pocket
5th.               20 second hang w/ 2 pullups – Large Edge
6th.               10 second hang – Round Sloper
5 knee raises – Pocket
7th.               4 pullups – Large Edge
8th.               10 second hang – Medium Edge
9th.               3 pullups – Jug
10th.           Hang as long as you can – Round Sloper

Plate Curls
 - 3 x 10 (r/l) @ 25#


Monday, April 14, 2014

Monday - April 14

Erg - 500m
 - 1:37.0

Jump Rope - 2 minutes

Pro-Agility
 - 6sec. Work / 25sec. Rest x 10 sets (not a fast pace, easily finished, but up tempo)

2- arm Swing
10x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 65, 70, 70, 70, 70kg

Safety Bar Squat
8 x 70, 140#
5 x 220#
3 x 265#
2 x 310#
1 x 335#
9 x 355#

Zercher
5 x 70, 120, 140, 150, 160kg

1-arm Swing @ 28kg
2 x 40 (r/l)


Friday, April 11, 2014

Friday - April 11

Run 0.8 miles - 6:29

100 pullups
200 pushups
300 bodyweight squats

Run 0.8 miles - 8:11

Thursday, April 10, 2014

Thursday - April 10

Erg - 500m
 - 1:37.0

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Clean
2 x 60, 80, 90, 100, 100, 100kg

Fr. Squat
5 x 70, 90kg
3 x 109, 124kg

Deadlift
5 x 135, 225, 315#
3 x 350, 395#
3 x 8 @ 425# on 3:00 cycle


Hangboard Entry Level – 10 minutes
1st.                15 second hang – Jug
2nd.              1 pullup – Round Sloper
3rd.               10 second hang – Medium Edge
4th.               15 second hang w/ 3 shrugs – Pocket
5th.               20 second hang w/ 2 pullups – Large Edge
6th.               10 second hang – Round Sloper
5 knee raises – Pocket
7th.               4 pullups – Large Edge
8th.               10 second hang – Medium Edge
9th.               3 pullups – Jug
10th.           Hang as long as you can – Round Sloper

Wednesday, April 9, 2014

Wednesday - April 9

Recumbent Bike
 - 10 minutes, level 6

Run - 1.6 miles (road)
 - 13:51

StairClimber
 - 10 minutes, level 5

Erg - tabata
 - 1029 meters
 - 1:57.5 ave. 500m