Monthly Archives for March 2014

Swimming

Nice little swim! 5×200 yards 3×200 yards (50 kick, 100 free, 50 kick) 8x50s D/B 4×75 yards @ 1:20 4×125 yards @2:00 2×50 yards sprint/easy 100 yards easy 4×75 yards @ 1:15 4×125 yards @1:55 2×50 yards sprint/easy 100 yards easy   6×100 yards Swim down: 200 yards

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3/31/14 – Monday – Squats and Such

Squat 10 x 45 10 x 135 10 x 185 10 x 225 5 x 275 5 x 295 5 x 305 Deficit Stiff Leg DL 8 x 135 6 x 225 6 x 6 x 315 Neck Harness some Hip Thrust 19,16,10 x 315

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Cycling + Running

60 miles through hills with a group of people that have done Ironman before.  It was awesome to pick their brains, but we did take most of it slow since it is the start of the season. It took us 4 hours to complete the 60 miles.   Then, we ran for about 25 minutes [...]

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3/30/14 – Sunday – Box Squat

Squats felt good today! Right knee is pretty sore -will be icing tonight. Box Squat 6×3  160lbs Hip Thrust 6x12  1chain single leg alternating OHP 5x4  55lbs, no jump Barbell Rows 8x4  95lbs Farmers Walks 2x4  44lbs

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3/29-30/14 – Weekend

Saturday: Tire Flips 100 consistently moving Followed by some light upper body work for pecs, tris, bis, back. Sunday Sled Dragging ~20 mins DB Rows 5 x 10 x 130 KB Side Bends 3 x 10 x 70+mini bands Seated DB Cleans 3 x 30 x 20

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Swimming – Hardest Day Yet

Last Wednesday it was tough…but the coach on Saturday’s is definitely trying to compete for the toughest practice.  It was awesome!   800 yards 4th non free 300 kick state sides (no paddle board) 4×100 yards descend 1-4 EVERYTHING BELOW AT A 1:30 PER 100 YARD PACE. 4×25 yards (no breathers) 16×50 yards 4×25 yards [...]

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Running

It was a light run, 3.5 miles in the rain.  Need to pick it up though because the Flying Pig Marathon is May 4th and it is closing in.

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3/29/14 – Saturday – Rainy Days Don’t Stop Us

Deficit Deadlift 6x4  165  3pads stacked GHR 6×12 Incline Press 6x4  55lbs Pull Ups 4×5 @zero w/ light band   Team Circuits with Mallory & Austin Prowler pull/push +2 chains, sit-ups on GHR, KB side bends X10 (about 18mins)

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3/29/2014 – Saturday – Squat

Box Squat 16″ 3,3,3 – 70,80,90 3 x 245 3 x 280 5 x 315 20 x 175  

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3/28/14 – Friday

Last day of “de-load” week and I am surprisingly sore. I attribute this to the change in programming and less to the relative intensity of my workouts. Hang cleans were surprisingly easy given that it has been so long since I have programmed them. Front squats have felt great and will be a weekly fixture. [...]

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