September 8, 2009

20lb Weighted Vest

Warm up

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Treadmill intervals, 5.5mph, and 3mph, 1 minute duration, just over a mile in 15 minutes

3 rounds
Farmers Walk, 100#, 90#, 80#
4 way neck machine, 150#, 5 reps each direction
Cable crunches, 150# 20 reps
hyper-extensions, 15 3eps

September 5, 2009

Canoe trip 13 miles. The first 8 were nice, little road noise. Saw a Bald Eagle. The last 5 were less fun. The current slowed and the road noise was annoying.

September 4, 2009

20 minutes of treadmill intervals, 3.5mph, 6mph

"W" had his rings here and hung them up in the field house. What an humbling experience -- I am like light years away from a muscle up.

September 3, 2009

Acceleration Warm up

8 runs, increasing both distance and speed aiming for 100 yards and 100% on the last one

Dynamic Mobility, standard fare

8 Bars

Dead lift
RDL
Bent over Row
High Pull
Clean
Front Squat
Push Press
Lunges

15 minutes, 3 reps of each, so, 3 dead lift, 3 rdl, 3 bent over rows, and so on...
10 minutes, 2 reps of each
5 minutes, 1 rep

I went for 95# and I tried to use the 6 breaths = 30 seconds so that I could manage my rest to work ratio. I had to dump the weight vest on the 2 rep cycle. My lower back, glutes and ham strings are really tight and fatigued. Otherwise I felt pretty good about managing the work out in this way.

September 2, 2009

Yoga.

September 1, 2009

Dead Lift, 135#, 1x10, 225#, 1x8, 315#, 2x4, 365#, 2x4, 405# two failed attempts.

Just no pep today. Sometimes you have to push yourself, sometimes, you have to know enough to not.