I ended up only running 12 miles Sunday. It was rough because I ate like crap all last week. I am back on a strict healthy eating plan for the next month. I'd like to strip down a little weight before the marathon (lighten the load). This is my second phase of gym jones programming and I've started to add some additional strength movements because my form has drastically improved. All the weight from my previous cycle has gone up by 10-30# depending on the movement, combination of movements in the programming (I.e. OHS paired with push ups etc), and frankly the level of intensity I bring with me I the gym. (Which fluctuates on mood...hence using this forum for motivation)
3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 35#
3x5 OHS @ 45# BB
3x20m Walking Lunge
Then:
OHS @ 95# +
Push-up with feet on Box (i.e. 10" platform)
30-20-10 reps of each
Then:
"Treadmill Drill"
8 min Run @ Speed 6.5
2 min Rest
Then, Immediately:
45sec Run @ Speed 7.0/Incline 15.0 (or max) + 30sec Rest
6 Rounds (i.e. 6 total intervals with 30sec Rest between each)
Then:
Cool Down
***OHS had a 30# increase from last time I executed this workout....just 30 days ago....
Recovery day:
90:00 run @65% MHR
Warm up:
50 push ups
50 pull ups
Skill:
Practice muscle up technique
Then
100x Perfect Deadlifts @ 225#
Then:
5 x 5minute Rounds on Stepmill or Treadmill
Hard Pace (i.e. 90%)
Rest 1 min between each round
Then:
Cool Down
***I will never mock anyone doing the stepmill ever again...I almost up-chucked all over the old lady next to me.
Recovery day:
Run @ 65%MHR
3x5 Wall Squat
3x10 Squat
3x10 OHS @ 45#
3x5 Jump Squat
Then:
10x Push Press @ 2 x 25# DB (Pause at top) +
2 min Run @ 90-95% MHR (i.e. Hard) +
2:00 minute Rest
Five Rounds
Then:
50x Pull-up
50x Push-up
Then:
4x (30sec Work/30sec "rest") Squat
"Rest" is in Low Squat Position
Then:
300sec FLR
Yo, do you ever check these? I never did because I would get 10,000 comments a day that were trying to sell me viagra or something.
ReplyDeleteIf you are interested in reading a novel, this is what I have been doing lately: I have been working out 5 times a week, trying some stuff from Dan John and Coach Steveo (coachstevo.com/blog). Basically get 200 sort of solid workouts a year vice 100 brain busters.
After about 2 months, I am finally getting where I can ratchet up the intensity once or twice a week. Funny thing is that I have maintained my strength, and in most ways increased it, or tied lifetime PRs.
For the first couple weeks, I would just get up and move every morning for 20-30 min. Squat, Loaded Carries, Hip Hinge, and vertical/horizontal pushing and pulling. Then I did Dan John's Big 21 for three weeks three times a week with snatches and twice a week did accessory work with KB to keep everything healthy. Since, I have kept snatching 3+ times a week and KB two or more. It has been working pretty good.
Little B is in baseball, so I usually sneak away during practice and get another KB session in.
The moral of the story is that this morning I matched a liftetime front squat PR at 265. I have been working pistols pretty hard, and I think that carries over well, I haven't FS in a couple months, but hammered HBBS for about a month and recently have been RFE Squats with KB.
I gave myself an ultimatum that I wouldn't eat any junk food until I could do a pistol with a racked 2 pd KB. Then I am going to buy a second one . mmwahahahahahaha.
Damned wavy word thing won't let me publish this. Tried the little sound button, that sucked too.
You're the first to post! So yeah I do, I guess. Id actually love to see a break down of more of your daily programming especially Dan Johns Big 21....
Delete...Id also love to see a bi-weekly rant from Coach Brian on KBs/Snatches/ and Glory...to put me in my place.