Tuesday, July 31, 2012

Boom goes the dynamite

Friday Am training
A squad relay (8 People) with two people working at a time, however the next set of two cannot start until BOTH of the first set people have completed their given reps for the exercise.  Entire squad must complete each exercise before moving on to the next.

5 Rounds of
45# overhead lunges 10 each leg
10 HSPU (handstand push ups)
15 pull ups
10 tire flips


Last Thursday I wasn't able to do my PM training due to a night range at work.  So I did Thursdays PM training (30 muscle ups for time, then Clean, and Clean & Jerk improvement)  I used the 30 muscle ups (for quality instead of for time) as warm up.
Then I conducted Fridays workout-
30x power snatches (starting with moderate weight, ending with hard but doable)
started with 115#, worked up to 135# by rep 15, then up to 145# to finish it out
30x Clean and jerks (starting with moderate weight, ending with hard but doable)
started with 135#, worked up steady to 185#
3x5 Overhead Sqt @ 155#

5 minutes rest

10x Power Snatch@ starting weight from previous snatch ladder (115#)
10x Clean and Jerk @ starting weight from previous ladder (135#)
then
10x Clean and Jerk@ ending load from previous ladder (185#)
10x Power Snatch  @ ending load from previous ladder (145#)
then cool down and stretch.
I felt pretty good coming out of this one.

Monday AM training-
Trail run for target heart rate of approx. 65-70% on "the hills"
12 minutes out and 12 minutes back, attempting to set such a pace that in keeping both pace and heart rate one will finish the 12 minutes back at the same point in which they started.
*This one was tricky, I must say.  Keeping steady pace and heart rate on soft sandy hills was a PAIN IN THE ASS!! but fun none the less.

Monday PM- Today is a smoker!!!
3 rounds of-
10x ground to over head @ 95#
200M sprint by way of 50M (so 50m down and back twice each round)

3 minutes rest

Heavy Loaded sled push,  Load the sled so that you CAN move it, yet it is heavy to the point that your pushing pace is a slow "Creep".  It should be all you can do to push this sled at this creeping pace the full 50m without a rest. When doing this with a partner, your work time is their rest time, as soon as they complete the push. You begin yours.
We loaded the sled at 270# PLUS the sled weight.
This was definitely a smoker, and some technique definitely helps when making a long, slow, heavy push.

I"m also trying a higher daily caloric intake, I believe that I was leaving myself in deficit or at least barely breaking even as far as calories and carbs. Output vs Intake.  So we will give this a few weeks and see how it goes.  Like I've said before this is a never ending experiment to find what works the best for my body. 

Question of the day:
How "warm" do you get when you warm up?  What are your results when you over do it on the warm up? or when you don't warm up enough? 
*My feelings...  If you arent sweating, you arent "warm".  Breaking a light sweat doing a variety of exercises that are usually body weight movements including the entire body.  Burpees, GHD sit ups, Toes 2 Bar, Pull ups, Burgener Warm up ( with no more than 45#) and double unders are a few of my "Go To" warm up movements.   Let me know what you think. 


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