Sept 25th.

Great workout to finish the week off. Felt pretty beat up going into today. nearly puked today and was even seeing spots after 60 seconds of work on an airdyne. Damn.

 

 

row 5min easy

 

x6(rep) barbell complex @ 95lbs without setting bar down.

dead lifts/bent over rows/hang cleans/front squats/push press/back squat/pushups

x 3

 

10->1 ladder

dead lift 215lbs/pullups/pushups

 

4 rounds

20 second row hard

40 second row easy

Calories:  14/13/10/11

 

4 rounds

15 hard/45 easy (not what was prescribed but what i did)

50calories total

Sept 24: Track day on the rower

very disappointed with my performance today. I was fighting a butt cramp through half of it so maybe that affected my performance but i was still disappointed. Workout was tough mentally so I had to ask myself if gave it 100% mentally. Not sure. wondering if i was allowing the cramping to excuse my poor performance. oh well. i made it into the gym and did work hard.

5x
1000 meter row with a goal of 3:30 per 1000m.
rest 3 minutes through active recovery.
Actual times: 3:30(good)/3:30(good)/3:44(not good)/3:44(not good)/3:37(at this point, i was pleased to get under 3:40)

This was a VERY challenging workout for me. Both mentally and physically.

Sept 23: Recfit workout

trying to get as much met conditioning as i can before the marathon so i went to the eve class.

workout:
4 rounds:
6 x medball squat, Carry, then 10 jump squats
100#/100#/100#/30#(back starting to spasm)

How many rounds in 10 min
10 40lb db push press
250meter row.
120meters shy of 7 rounds.

5 min snatch test
89 @ 16k

Sept 22: IWT with Back squats and snatches

another fantastic workout. 2 of my most favorite moves in the world. Back squat and snatch.

warmup 5 minute easy row

3 rounds of:
10 snatch at 95lbs
immediately followed by 2minute 18inch box stepovers
rest 2 minutes
------------------------------
rest 3 minutes
------------------------------
3 rounds of:
10 back squats at 185lbs
immediately followed by 2minute row > 550m
(551/552/555)

5 minute ring hold in pushup position.

Night:
Biked from office up lovejoy>cornell right and up thompson to 53rd and back down 53rd to cornell. Great Hill climb. A little short considering the ride back is all down hill and fast.

Sept 20th. Great Run

Ran 12 miles at 9 min or better pace on an empty stomach. Felt great. Hip flexors and IT bands got a little tight but after some heavy lifting this week, i'm not too surprised or worried. Intentionally did the run on an empty stomach to simulate glycogen depletion sooner. Looking forward to the marathon. Its such a great mind phuk. Hoping to get another run in this week with Jeff.

best workout EVER.

so i thought tuesday was the best workout ever but today topped it. This may be the last deadlift i do until after the marathon. i want to make sure my back doesn't get tight for that. going to work really hard until about 10 days out. then i may just row and run for the 10 days before the marathon.

warmup: 7min easy row

find 90% 1RM on deadlift(essentially get warm for next part of workout)

Then begin Deadlifting
3x5 230lbs
3x4 275lbs
3x3 320lbs
3x2 365lbs
6x1 410lbs

3 rounds
20sec row/10 sec rest with 100+ meters rowed in each 20sec interval
Round 1(102/101/101/100)
Round 2(101/101/102/100)
Round 3(113/113/113/111)

brutal IWT

today was a brutal IWT session. what a welcome back to the gym workout. These workouts continue to get more demanding. i love the barbells and all the explosive movements. This one was WAY harder than it looked on paper. Those squats felt like a thousand pounds by the time they came around. Really happy to survive that workout.

7minute easy row.

3 sets:
12 barbell high pulls with 70% of your 1RM for clean.(135#)
row 2minutes at a 550m or > pace.(551,551,554)
rest 2 minutes between sets
-----------------------------
Rest 5 minutes(including 2 minutes from the previous block)
-----------------------------
3 sets:
12 Front Squats at 50% 1RM(135#)
row or airdyne HARD for 15 seconds/less hard for 15 seconds for 2minutes.
rest 2minutes between sets
------------------------------
Rest 5 minutes(including 2 minutes from the previous block)
------------------------------
3 sets:
8 deadhang pullups
8 pushups
8 24k kb swing
8 atomic situps
60 meter farmer carry with 2 32k kbs in each hand.
Rest 1 minute between sets.

5k for time

my goal was to get under 19:56 and got 19:33.4. I'm ok with that. I was up until midnight and had a poor diet yesterday. i'm sure i have room to improve and now that i know it wont kill me, i can learn from this row and work on it for the future. i may toy around with Damper settings. 10 may have been a death wish.

box squats

i've always read that the best way to improve your dead lift is to do more box squats. I never understood why but i'm hoping it will start to make sense to me now that we're doing some. i used to do some light box squats at globogym but never consistently enough to measure the benefits. i love squats and am happy to be doing more of them. i'm so happy to be spending so much time with barbell lately.

warmup
7 min easy row not using foot straps

10goblets@45lbs
10goblets@53lbs
10goblets@70lbs

(below were back squats)
3 box squats @ 195
3 box squats @ 205
3 box squat @ 225
5 x 3 box squats at 245lbs (probably should have gond 20lbs heavier)

6 sets of 5 rapid broadjumps. aka "depth jumps"

5 sets of 10 1 leg deadlifts holding kettlebell(5 reps each leg per set)
24k/24k/24k/32k/32k

300seconds of hold. 1st attempt using slosh pipe. complete the remaining seconds on rings in pushup position.
sloshpipe: 1:45
ring hold: 1:30
ring hold: :30
ring hold 1:15(this was the hardest part of the workout. OUCH!!!!!)