There are training systems that use upper / lower splits. And there are others that have arms days or back and bi’s. Good for them. If that’s what you like, then go find those programs.
We take these things into account, but we don’t train body parts. We train energy systems and movement.
We will program full body, all day, every day.
Deal with it. We don’t train body parts so get out of that mentality. Full body training may be hard, but you need to do it.
Workouts should be heavy and hard. If your bar’s not heavy enough, use more weight.
No bars to be had, we launch into Plan B. Weerd day, all assistance work. 531 Cleans tomorrow, let it be done.
Landmine Iso Complex - 1 min RI
x7/8/// @ 25#
14 mins.
Hip Thrust x10 @ 155///
8 mins.
Standing Calf @ 335
Hip thrust x10 @ 135
3 mins.
3 Rounds
Seated Calf @ 70
Standing Calf @ 315/300/285
5 mins.
PM
Steady state on the Ridley to TeeDubs. 16 miles, 1 hour - 31 there (headwind), 28 back.
8 hours - 2230/0630. 92 minutes total. PE: 8. 24 hours. 222/13.
P228g/C178/F245 : 24/19/58%, 2581 total cal, 1263 net
Showing posts with label S Bike. Show all posts
Showing posts with label S Bike. Show all posts
Tuesday, May 20, 2014
Saturday, June 01, 2013
Bike n' Brighthouse Sprints - June 1
Ride to Brighthouse; 25 mins there, 28 back.
10 run ups on 1.45 while there. Felt pretty fluid, but heavy. No knee issues today. Gonna work on flexibility and hamstring strength ftw.
7 hours - 2230/0530. 51 + 17 minutes total, PE: 8. 36 hours.
10 run ups on 1.45 while there. Felt pretty fluid, but heavy. No knee issues today. Gonna work on flexibility and hamstring strength ftw.
7 hours - 2230/0530. 51 + 17 minutes total, PE: 8. 36 hours.
Saturday, May 18, 2013
Bike + Srun Brighthouse Hill - May 18
Bike to Brighthouse - 27 mins there, 24 back. 13.6 mi, 15.2 ave. Knee rehab.
10 Hill repeats on 1.45, varying the line up. Felt a bit blobby today, but otherwise good. Good wind, knee not too painful or sketchy. 17 mins.
7.5 + 1.5 hours - 2330/0700. 68 minutes total, PE: 6. 24 hours. 231/15.
10 Hill repeats on 1.45, varying the line up. Felt a bit blobby today, but otherwise good. Good wind, knee not too painful or sketchy. 17 mins.
7.5 + 1.5 hours - 2330/0700. 68 minutes total, PE: 6. 24 hours. 231/15.
Tuesday, November 20, 2012
531 1c Press Day + S Bike - Nov 20
Buy in
Death by (wide grip chins)
9.7 rounds
12 mins.
531 Press
Rx: 5/3/1 @ 108/122/137
Actual: 5x 110/3x 125/5x 135
6 mins.
... the single felt easy, so I added weight to the 60%, but then had to back off in round 4:
BBB
5x10 @ 100 (60%=96) 10/10/8/7 @ 95/10
Max reps neutral grip pulls (6's-7's)
12 mins.
Rotator Cuff work - 2 rounds
3 mins.
PM
3x Garces loops repeats
9.3 mi.
37 mins.
8 hours - 2200/0600. 24 hours. 35 + 37 minutes total, PE: 9.
Death by (wide grip chins)
9.7 rounds
12 mins.
531 Press
Rx: 5/3/1 @ 108/122/137
Actual: 5x 110/3x 125/5x 135
6 mins.
... the single felt easy, so I added weight to the 60%, but then had to back off in round 4:
BBB
5x10 @ 100 (60%=96) 10/10/8/7 @ 95/10
Max reps neutral grip pulls (6's-7's)
12 mins.
Rotator Cuff work - 2 rounds
3 mins.
PM
3x Garces loops repeats
9.3 mi.
37 mins.
8 hours - 2200/0600. 24 hours. 35 + 37 minutes total, PE: 9.
Subscribe to:
Comments (Atom)