Jump to content


Photo

We Will Fight to the End


  • Please log in to reply
1794 replies to this topic

#1781 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 12 January 2019 - 05:01 PM

Sat, 01/12/19

 

STR Wk2 D3

 

10' EMOM

Back Squat

x2  170#

 

10' EMOM

Deadlift

x2  180#

 

7 Rounds for Time

Diamond Push Ups  x12

Sprint x20m

Push Press x20  45#

Flutter Kicks x20 (4ct)

Time - 18:20

 

Row

6x 30s On / 30s Off

Distance - 918m

 

Grip Training

Tennis Ball Squeeze

3x 10x3s each hand

 

That Back Squat EMOM was tough. I had to do some pauses around the 6th round and turned the rest into more like 75-90s.

 

My shoulders are toast after this week. Whew!!!!


  • Virtus and danduerksen like this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1782 Virtus

Virtus

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 624 posts
  • LocationCoastal NC

Posted 12 January 2019 - 10:49 PM

Way to jump straight back into it.
  • BeachBuckeye likes this

Little strokes fell great oaks. - Ben Franklin


#1783 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 13 January 2019 - 07:11 PM

Sun, 01/13/19

 

3.1 mile walk this morning with the dog.


Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1784 danduerksen

danduerksen

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 2,432 posts
  • LocationAbbotsford, BC, Canada

Posted 14 January 2019 - 06:20 PM

Way to jump straight back into it.

BB is a machine! Was no doubt he would pick up pretty close to where he left off.


  • Virtus and BeachBuckeye like this

"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#1785 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 14 January 2019 - 07:21 PM

Mon, 01/14/19

 

STR Wk3 D1

 

Sumo Deadlift (alternate grip)

1x4  145#

1x4  165#

1x3  185#

1x2  205#

1x2  215#

1x2  220#

1x2  225#

 

SuperSet

4 Rounds***

Stiff Leg Deadlift  x10  65#

Waling Lunges x50

Strict Pull Ups x10

Situps x30

 

*** Some maniac programmed this to be 10 rounds. That's 500 walking lunges, 100 Pull Ups and 300 Situps. Lucky for me I was out of time. I'll live to fight another day. :D


Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1786 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 15 January 2019 - 05:13 PM

Tue, 01/15/19

 

STR Wk3 D2

 

Push Press

1x4  95#

1x4  105#

1x3  110#

1x2  125#

1x2  130#

1x2  135#

 

SuperSet

8 Rounds ***

Floor Press  Bench Press x10  105#

20 Yard Dash 

Rear Delt Raises  x12e  5#

Flutter Kicks x30 (2ct)

 

*** programmed to be 10 rounds. Ran out of time.

 

Starting to feel pretty good. I need to get some more running in this week and next, so I may modify some of the training sessions from here until next weekend.

 

Got my bodyweight back up to 153#. Since I got my appetite back I've been killing protein and fat. 


  • UKoldguy and danduerksen like this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1787 danduerksen

danduerksen

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 2,432 posts
  • LocationAbbotsford, BC, Canada

Posted 15 January 2019 - 06:40 PM

Interesting format for the strength track this time around. Do you think having the different coaches muddies the waters a bit?


  • BeachBuckeye likes this

"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#1788 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 15 January 2019 - 06:57 PM

Interesting format for the strength track this time around. Do you think having the different coaches muddies the waters a bit?

Well this one is supposed to be Joe from what I understand and I think that Joe generally oversees this track. From the webinar I believe the first 4 weeks were supposed to be Conjugate Style, which I think would probably be Jerred.


  • UKoldguy likes this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1789 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 16 January 2019 - 07:37 PM

Wed, 01/16/19

 

STR Wk3 D3

 

Really felt like I needed to work on my running and conditioning more than I needed to do Squat Clean breathing ladders so jumped off the program today and made up my own running WOD for the morning.

 

Dynamic Warm Up

 

5' Easy Jog Warm Up

 

00:00 - 1:00   7:00/mm pace

1:00 - 3:00  9:00/mm pace

3:00 - 4:00  6:30/mm pace

4:00 - 8:00  5% Incline

8:00 - 10:00  7:00/mm pace

10:00 - 15:00  8% Incline

15:00 - 17:00 7:00/mm pace

17:00 - 20:00  10% Incline

20:00 - 25:00 9:00/mm pace

25:00 - 28:00  10% Incline

28:00 - 35:00  8:00/mm pace

Total Time - 35'

Total Distance - 3.85 miles

 

This was all done on the treadmill. I really don't enjoy treadmill running, but it was the tool for the job.

 

This was tougher than I had hoped. Just beatin' the last bits of that flu out of my body.


  • Pops, UKoldguy, Virtus and 1 other like this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1790 Virtus

Virtus

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 624 posts
  • LocationCoastal NC

Posted 16 January 2019 - 07:38 PM

Treadmill running is equivalent to the pits of Hell for me. Good work though; you're going to be in great shape for that upcoming Spartan.


  • Pops, UKoldguy and BeachBuckeye like this

Little strokes fell great oaks. - Ben Franklin


#1791 Pops

Pops

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 2,394 posts
  • LocationEast Texas

Posted 16 January 2019 - 11:20 PM

Treadmill running is equivalent to the pits of Hell for me. Good work though; you're going to be in great shape for that upcoming Spartan.

+1
  • UKoldguy and Virtus like this

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#1792 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 17 January 2019 - 05:03 PM

Thur, 01/17/19

 

STR Wk3 D4

 

Programmed rest day.

 

45' of stretching and mobility work this morning.

 

I went to bed feeling pretty beat, and woke up feeling pretty beat. Thankful for a rest day to let my CNS rest a bit. I've got some pretty stressful stuff going on with work, and it's definitely taking a toll on me.


  • Pops, UKoldguy and danduerksen like this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1793 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 18 January 2019 - 05:31 PM

Fri, 01/18/19

 

STR Wk3 D5

 

Back Squat

1x4  130#

1x4  155#

1x4  165#

 

Box Squat

10' EMOM

3x4  150#

 

Sumo Deadlift

8' EMOM

x4  160#

 

SuperSet

5 Rounds

4 Rounds

1 - Barbell Hip Bridges  x12  65#

2 - KB/DB Swing  x15  30#

3 - Alternating Single Arm DB Rows   x10e  25#

4 - Russian DB Twists   x50  20#

 

 

1.5 Mile school walk with the kids. Our daughter is going to a new school now, so it's added a little extra distance and time to our walk.

 

I had to cut out some programmed work this morning, because I had to jump on a conference call this morning for 15-20 minutes so it ate up a good amount of my time to train.


  • danduerksen likes this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1794 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted 19 January 2019 - 04:17 PM

Sat, 01/19/19

 

STR Wk3 D6

 

Went for a trail run this morning.

 

Time - 38:05

Distance - 3.8 mi

Elevation Gain - 408'

Pace - 10:00/mm

 

Unfortunately, the run should have been more like 4.5 miles, but on the way back to the car I rolled my ankle again. Nothing too terrible that I couldn't walk it off, but my ankle and the top of my foot are sore again.

 

I think I may need to go get one of those neoprene braces for my race next weekend. I don't really like that idea, but it might be a necessity.

 

Have a good weekend all. Stay warm if it's cold, stay dry if it's wet, and stay chill if it's breezy.   :D


Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#1795 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,422 posts
  • LocationRedondo Beach, CA

Posted Yesterday, 03:14 PM

Sun, 01/20/19

 

3.2 mile walk this morning with the dog. Ankle is tender, but not bad. I wouldn't want to go on a trail run today, but luckily I don't need to.


Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay





1 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users


    Bing (1)