Monday, June 13, 2011

Monday 6/13/2011

PM:

Warmup: ROM squat drills / Back Squat 5RM

Strength: Hang Clean  (8, 6, 3, 3, 1, 1,)
                                  95, 115, 135, 135, 155, Fail on 165

WC: For time:  9-15-21-15-9 of:
                                                   - Thrusters (95#)
                                                   - Pullups
Stamina: 40 x Push Press (95#), 400 M Farmer's carry (50#)

Core: 3x 2 min. (FL, PL, L-sit)


AM:  PFT
Pullups: 30
Situps:100
Run: 22:30
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Body: Legs sore/hurt during the run, right shoulder still feels weird during pullups
Food: good
Sleep: 7 hours, thank God for sleeping pills
Notes: Starting today I am taking off 2 weeks for the shin splints.  OCS will be fun haha.  Workout was great, pleased with my time of 11 min, and happy with my 10# clean PR.  Icing and resting the shins.  Will swim tomorrow

Sat 6/11/2011

Warmup: ROM drills

Strength: Work to Strict Press 1RM  (125#)

Cardio: 10 minutes on the ski-machine

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Body: fine
Food: fine
Notes: Writing this a few days later, so don't remember too much, although I was pretty tired from going on the boat all day.  Wasn't too pleased with my strict press, but didn't push it too much either.  Going to have to take off another 2 weeks from running unfortunately, shin splints are back.  Guess I overtrained, too much too quick or too fast.

Wednesday, June 8, 2011

Wednesday 6/8/2011

Warmup: ROM drills

Strength: Back Squat 10-8-6-5-2-2-2-2  (95,135,155,180,185,185,185,185)

- 40 strict deadhang pullups
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WC: 3 rds for time of:  3 min. max effort, 1 min. rest of:  - 3 thrusters (95#)
                                                                                      - 6 Shoulder shrugs (95#)
                                                                                      - 9 squats
- 100 arm-haulers / 100 situps
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Sleep: 10 hours
Food: ok, plenty of sandwiches, not enough variety
Body: great, no problems
Notes: Not great on the WC, did it fairly early in day (14:00), so probably had something to do with while I felt gassed
                           

Teusday 6/7/2011

TRACK WORKOUT
warmup: 400 meters

1x 800 M (3:13)
3x 400 M (1:30)
4x 200 M (46 sec) w/ 200 M jog

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Sleep: 8 hours
Body: legs good up until the 200 repeats, left calf started getting tight again.  Will continue to stretch and loosen muscle up, start icing once I continue to run at school
Notes: pleased that I was able to go at a 6:00 pace, glad that I am getting back into shape

Monday, June 6, 2011

Monday 6/6/2011

Warmup: Rotator Cuff ex.

Back Squat: 20-10-7-5 (45,95,135,170)

Deadlift: 10-8-6-5-3-1-1 (95, 135, 185, 225, 265, 275)
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Warmup: 2 rounds: 20 pullups/ 20 squats

WC: 7 rds for time: 20 pushups
                              1 rope climb (feet on ground)
                              20 pushups
                              1 rope climb (like above)

Run: 2 miles, moderately fast, 7:10 pace.
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Body: screwed up my right shoulder after tubing yesterday, some tendonitis in there, hearing some cracking and pain during the pullups.  There was NO PAIN today in the run, which is awesome.  Calf felt good, and although it wasn't fast or far, seemed to be completely fine.  Going to keep up what I've been doing, rolling on bottom of foot and lower calf massage.
Food: Fine, 1/2 gallon milk and food every 3 hours or so.
Sleep: a little under 8 hours
Notes: Going to start incorporating abit of Starting strength into Sealfit.  MWF will do the Front squat to apr. 5rm, and add on 5 ibs each day.  Do not want to overtire body, so I'll stick w Back squat, as I believe this will also yield greatest results for my body.  Very pleased with Deadlift, took me two attempts to get that.  Rope climbs are hell, had to do a modified form in order to even "climb" the rope, going to take alot of practice to be able to do a full climb with no feet (I don't even know how to use the feet in it anyways).  Run was decent paced, but close to my tempo from last week, so glad I'm gettin better slowly.  Very pleased with the lack of pain/tightness in calf.

Friday, June 3, 2011

Friday 6/3/2011

Warmup: Frog Complex (75-95#) w/ pushup chaser

WC: For time:  21-15-9 of:  -Thruster (115#)  -------  Time:15:34
                                           - burpees

Strength: 8-3-3-3-3  Squat/Hang Clean
             95-115-135-145-145
Run: 4 mile run (1 mile jog, 2 mile tempo, 1 mile jog/walk)
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Body: Left calf is EXTREMELY tight.  Probably the tightest it has ever been, on the way back, my left foot became numb while I ran.  Taking my foot out helped bring back sensation and alleviate the pain, but resuming running brings it right back.  Loosening the laces helps a little as well.
Food: OK, too much of the same crap for breakfast and lunch.
Sleep: 8 hours
Notes: Had alot of difficulty with the thrusters.  Had to split the first portion into 4 sets (7-6-5-3)/ (4-5-5) (3-3-3).  Pleased with the cleans, progressing solidly on this exercise.  Bewildered with the run.  Shin splints are gone, and my right calf is a little tight, but the left calf is ridiculous.  Not sure why it is so tight, seems to be lingering from something.  May have to schedule an appointment with Debbie to do some fascia-tissue massaging.

Wednesday, June 1, 2011

Wednesday 6/1/2011

Warmup: Rotator Cuff exercises, pullups

Strength: 7-3-1-1-1 Weighted Pullup
             45-70-90-95-100 New PR
- 4 rounds: FL/ Planche practice/ 25 M sprint w/ 70# farmer's carry each hand

WC: AMRAP in 20 minutes:    - 3 burpees
                                                - 5 pullups (various types)
                                                - 10 Shoulder shrugs (135#)
                                                - 15 pushups (various types)
Run: 3 miles
                -1.5 mile jog, 1.5 mile tempo (7:00-7:30 pace)
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Body: felt great today, first good day in a little while
Sleep: 8 hours
Food: OK, not quite enough as I want, but decent
Notes: Very happy about my PR.  The 90s were tough, and almost didn't make the 100#.  I've been lagging abit in the gymnastics, I will try and get back into the swing with that.  Very pleased with the run, left soleus a bit tight, but no sign of shin splints.  The tempo was slow, but good for not running in 2 weeks.  I am optomistic