15 foot rope climb x 5 ( 4.5 were arms only, got tired and used legs on the last)
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
11/22/11
11/21/11
November 20th Light Strength Training
Flat Bent Leg raises - 3x30
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
November 19th Strength Training
Warm up with pushups
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
11/15/11
November 15th Lower Body Strength Training
Back to work with strength training.
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
November 14 Recovering Nicely
Starting to feel much better although in the process of loosing some toenails. Did some light core work with rowing.
Abs 3x30
Straight Bridges 2x30
Wall Hand Stands 2 x 1:00
C2 Rower 2000 m - 8:45
Abs 3x30
Straight Bridges 2x30
Wall Hand Stands 2 x 1:00
C2 Rower 2000 m - 8:45
11/10/11
November 6 50K Run
Ran Turkey and Taturs 50 K trail race this weekend. I have been experiencing trouble with this distance and was able to beat my demons on this race. The trail is very technical, with lots of rocks and short bursts of steep trail. A favorite place for mountain bikes it offers lots of challenge.
I went out much slower than previous attempts and after finishing realized that I was attempting to run at a little faster rate than I should have on previous races. I drank 5-6 liters of water and still lost 6 pounds, ate every hour then ended up eating every 30 minuets in the last few hours. Used Honey Stinger Waffles and Justin's Maple Almond Butter as my race food. Worked perfect, no nausea only some pre-nausea which was calmed by just eating. This really picked up in the later stages of the race, hence the eating every 30 minuets. I also took 2 S-Caps per hour. The temps were in the upper 60's windy and humidity at 78%
Overall very successful race for me. I learned so much about ultra nutrition and my body on that race than any other race. Time 7:22:29 14:15/mile pace and finished 22/30.
Now that is complete, time to rest and heal. New programing and new goals for the year. Having to modify some plans........................
I went out much slower than previous attempts and after finishing realized that I was attempting to run at a little faster rate than I should have on previous races. I drank 5-6 liters of water and still lost 6 pounds, ate every hour then ended up eating every 30 minuets in the last few hours. Used Honey Stinger Waffles and Justin's Maple Almond Butter as my race food. Worked perfect, no nausea only some pre-nausea which was calmed by just eating. This really picked up in the later stages of the race, hence the eating every 30 minuets. I also took 2 S-Caps per hour. The temps were in the upper 60's windy and humidity at 78%
Overall very successful race for me. I learned so much about ultra nutrition and my body on that race than any other race. Time 7:22:29 14:15/mile pace and finished 22/30.
Now that is complete, time to rest and heal. New programing and new goals for the year. Having to modify some plans........................
11/2/11
November 2nd Light Run
Ran at Turkey Mountain this afternoon. Picked steep technical single track trails. Leaves are changing, cool air with light rain. Then went for coffee. Best time of the year
3 miles in 35:24
3 miles in 35:24
11/1/11
November 1st Strength Training
Light workout today in preperation for a soon to come new training template.
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
October 29th Run
Ran the Tulsa Run this morning. This is a really fun event with thousands of runners and lots of good energy run in the downtown area. Had worked all night, went home had a snack had some caffeine.
15K - chip time 1:19:58 8:35/mile
Fast road running can really beat up your legs. Loved the race, missed the trails.
15K - chip time 1:19:58 8:35/mile
Fast road running can really beat up your legs. Loved the race, missed the trails.
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