NHG - 11/30/12

Power Snatch 2RM:  135 (got 145 x 1 twice) - poor technique is killing me
5 x 2 Power Snatch @ 90% 2RM:  120 x 5 x 2

Kettlebell Swings @ 1.5 pood (53 lbs) - 30, 25, 20, 15, 10, 5 (equal rest between sets)
8:15

NHG - 11/29/12

Weighted Box Jumps 3RM - 40lb vest on 24" box
Front Squat 2RM:  235; did 245 one time for a PR... had to dump it on the 2nd rep

21, 15, 9 reps of
Bodyweight Bench Press (185)
Pull-ups
11:11 (struggled mightily with the bench press)

EMG - 11/28/12

I am not used to doing back to back races, so I have been pretty cautious this week.  I took Fri-Sun off to recover. Monday I ran a 2 + mile loop with a big hill with 15 burpees at 10, 8, 6 min and 5 x 5 pull-ups.  I took tuesday off, and ran  the 3 mile loop at Elfin' Forest (walked once for a short bit at mile one, usually I walk at least twice on the way up) and finished up with 15 burpees.

I went to pick up my "major award" for the Oceanside Turkey Trot.  It turns out I came in second in my division.  I got this plaque and a $15 gift card to The Running Center.

NHG - 11/27/12

Power Clean 3RM:  195
Power Clean 3 x 3 @ 90% 3RM:  175, 175, 175
Max Reps Pull-ups w/ 40lb, 32lb, and 24lb vest:  6, 7, 6

5 Rounds (2-min rest):
60-yd Pro Shuttle (sprint forward 5 yds, backpedal 5 yds, sprint forward 10 yds, backpedal 10 yds, sprint forward 15 yds, backpedal 15 yds - touch ground at all turns)
19.5, 18.4, 18.2, 18.1, 18.5

NHG - 11/26/12

Press 3RM:  145
Press 3 x 3 @ 90% 3RM:  130, 130, 130

5 Rounds (90-sec rest):
Max reps of 225 lb Squat
7 Burpee Box Jumps (20" box)

I only did 3 rounds

O'side Turkey Trot

Meadow took one for the team today and stayed home to cook.  This allowed me to break away for a couple hours and run the O'side Turkey Trot 5K.  Last year I ran a 20:23, this year my minimum goal was to beat that time, my real goal was to break 19 for a post HS PR.  I ran 18:37, my first mile was very fast 5:35ish my 2nd was  6:10ish, and my 3rd was also 6:10ish.  Which was more or less my strategy.  I read an older article recently about a study that refuted the "go-out-easy" or negative split philosophy on running 5K's.  The study showed that runners that go out fast in the first mile, dial back in the second, and finish strong get the better times.  So I tried it, and it seems to have worked.  I still think I went out too fast, and didn't finish fast enough, but all in all I am very happy with my time.

Here is the article if you are interested
http://www.runnersworld.com/race-training/go-out-fast-your-next-5k
and another
http://www.runningplanet.com/training/5K-pacing-strategy-tactics.html
I think I combined these two in my mind

EMG - 11/18/12

2 x 400 m intervals + 15 GHD sit-ups

(1:09) 2:26
(1:11) 2:26

I have been working out...

... just not as much.

Before my convention I had a deadline, and the made for some long days and even longer nights.  I still squeezed in a couple runs including the Elfin' Forest PR on 11/4.  Then in PA I got a couple runs in, including a good fartlek.  Finally I ran a 2 mile tempo (6:45, 6:15) with a one mile cool down.  I have done some workout stuff here and there, mostly a lot of burpees.

Highlight of the week: I did 11 pull-ups for (I am pretty sure) the first time in my life.

I have the Turkey Trot next week, and Spartan Sprint the week after that.  Needless to say I will be tapering the next two weeks.  Then back at it for reals yo.

NHG - 11/14/12

Squat 5 x 3:  225, 265, 270, 270, 270(1)

3 Rounds (3-min rest between rounds):
Max reps of body weight Bench Press (185)
Max reps of Pull-ups

16/10, 10/8, 9/7

NHG - 11/11/12

Deadlift 5 x 3:  275, 315, 335, 345(2), 345(1)

10, 9, 8, ... , 1
Push-ups
Toes to Bar
7:05

NHG - 11/9/12

Power Clean 3, 3, 3, 1, 1, 1:  185, 195(2), 195(2), 205, 210(f), 205
Chin-ups 5RM:  48 lbs

10 round:
Farmer's Carry (as heavy as possible) x 25 yd - I used whatever I could get to test my grip
50-yd shuttle (2 x 25 yd)
Around 6 min

NHG - 11/8/12

Press 5 x 2:  135, 145, 155(1), 150, 155(1)
Front Squat 1RM:  240

5 Rounds:
2 x Front Squat @ 90% 1RM:  210 (only got 1 on the 5th round)
Max Reps Dynamic Push-ups:  15, 12, 12, 10, 10

NHG - 11/6/12

Power Snatch 2RM:  decided to do Snatch instead of Power Snatch; did several warm-up sets of 2-4 reps, then tried 135... I got 135 for 1 rep on two separate attempts... then, decided to try 145 and got 1 rep on two separate attempts

8 rounds (30 sec rest between rounds):
3 x Power Clean @ 75% Body Weight (did 145)
40-yd sprint

Graham timed me and did the sprint portion

Obstacle Course Article

http://faculty.css.edu/tboone2/asep/JEPonlineApril2012Nicole_Mullins.pdf

NHG - 11/5/12

Squat 12x2 @ 65% of 1 RM (45 secs rest):  195
*work on moving the bar as fast as possible
Bench Press 3 RM, 3x3 @ 90% of 3 RM:  Only got 2 at 255 and 250; did sets at 225

As many rounds as possible in 15 minutes of:

1 round consists of:

1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

6 rounds + 1 pp + 1 pu + 3 pp @ 125

EMG - 11/4/12

Elfin' Forest 56:32

EMG - 11/02/12

4 mile tempo run paced it like a boss this time, and it paid off.

7:05, 7:08, 6:55, 6:49 for a total of 27:57

NHG - 11/1/12

Squat 3RM:  didn't really get it... I got 2 at 275 and then only 2 at 265.  I did several sets of 5 and 3 leading up... maybe too many
1 x Max Reps at 85% of 3RM:  9 reps at 225

Press 3RM:  150
1 x Max Reps at 85% of 3RM:  6 reps at 125

5 rounds
1 min Run
1 min to do 5 Plyo Push-ups and 10 KB Swings (53 lbs)