Jefferson Training

[Barkadion]

3/31/17


PM:
Hard climb 2.5 hours
strength

Warm up
Center mass bell swings, renegade row, wood chopper, ohp circuit x 3

Strength @ 75%
Bench 165x5x3
Squat 235x5x3
Inverted row 15,10,5
KB swing (light weight, focusing on crisp clean movement)
100 reps @ 32kg

Notes: been neglecting my swings in comparison to run volume. Was feeling a bit tight but swings fixed me right up. Reminder to self... if running a lot, then swing. If can't swing then don't run. Keep it simple.

Can you please elaborate on the swing/run relation? Hams prehab/mobility? I have recurrent pulling hams issue. I am curious if swings can be useful for that. Glute activation drills is my usual must do.

[Jefferson]

4/1/17

AM Partner workout
Strength endurance
5 rounds
Row 250m
Deadlift 305x5
CMB crawl 5@35#
20 KB swing @32kg
1 hand overhead dumbbell walk 25yard@50# out and back
Accumulate 10 points from minimum 5 boulder problems. Ex: v4,3,2,1,1

Then 1 additional strength round, soft tissue work, stretch enjoy the rest of the day.

[Jefferson]

3/31/17


PM:
Hard climb 2.5 hours
strength

Warm up
Center mass bell swings, renegade row, wood chopper, ohp circuit x 3

Strength @ 75%
Bench 165x5x3
Squat 235x5x3
Inverted row 15,10,5
KB swing (light weight, focusing on crisp clean movement)
100 reps @ 32kg

Notes: been neglecting my swings in comparison to run volume. Was feeling a bit tight but swings fixed me right up. Reminder to self... if running a lot, then swing. If can't swing then don't run. Keep it simple.

Can you please elaborate on the swing/run relation? Hams prehab/mobility? I have recurrent pulling hams issue. I am curious if swings can be useful for that. Gluten activation drills is my usual must do.

I've never pulled a hamstring or had any serious knee injuries, but my hip flexors and psoasis get tight when running a bunch. Instead of using the posterior chain to pull my legs up and fall forward I end up using some hip flexor, squad, and shin muscle to drag myself.

Swings, even light swings with hard glute contraction seem to cue my body to run properly. I feel zero burning in my quads, knee pressure or hip flexor tightness. When my posterior chain is working properly which for me requires a ton of swings, everything clicks. Breathing is easy, my legs feel light, cadence pretty high, and running feels low impact.

[Barkadion]

3/31/17


PM:
Hard climb 2.5 hours
strength

Warm up
Center mass bell swings, renegade row, wood chopper, ohp circuit x 3

Strength @ 75%
Bench 165x5x3
Squat 235x5x3
Inverted row 15,10,5
KB swing (light weight, focusing on crisp clean movement)
100 reps @ 32kg

Notes: been neglecting my swings in comparison to run volume. Was feeling a bit tight but swings fixed me right up. Reminder to self... if running a lot, then swing. If can't swing then don't run. Keep it simple.

Can you please elaborate on the swing/run relation? Hams prehab/mobility? I have recurrent pulling hams issue. I am curious if swings can be useful for that. Glute activation drills is my usual must do.

I've never pulled a hamstring or had any serious knee injuries, but my hip flexors and psoasis get tight when running a bunch. Instead of using the posterior chain to pull my legs up and fall forward I end up using some hip flexor, squad, and shin muscle to drag myself.

Swings, even light swings with hard glute contraction seem to cue my body to run properly. I feel zero burning in my quads, knee pressure or hip flexor tightness. When my posterior chain is working properly which for me requires a ton of swings, everything clicks. Breathing is easy, my legs feel light, cadence pretty high, and running feels low impact.

Thank you. Makes sense.

My problem is that I am overusing my hams when I run with leaning forward posture and overstriding..

[Jefferson]

4/2/17

Easy 7 mile recovery run. I feel more energized after the run. 24 miles total for the week.

[Jefferson]

4/3/17
Warm up
Airdyne 5min, bunch of CMB stuff
Strength
Bench185x5x3
Squat 255x5x3
KB swing 50@40kg; 50@32kg

Then,

Endurance
7 mile run @HR<150

[Jefferson]

4/4/17

2 hour climb
then
Kettlebell swings 10x10@40kg
10 CMB TGU 50#

[Jefferson]

4/5/17
Warm up
5 min Airdyne, a bunch of CMB stuff

Strength

Bench 185x5x3
Squat 255x5x3
Inverted row 25 reps
KB swing 25x4@32kg

Then
5k run


Only slept 5 hours last night and was going hard all day, so dialed back KB from 40kg to 32kg, and ran 5k instead of 10k. I could have pushed through, but don't want to get into debt with the fitness bank with a big weekend coming up for me.

[Jefferson]

4/6/17

2 hr climb + mobility.

[Jefferson]

4/7/17

Endurance
20min airdyne
10x10@32kg Kettlebell swing
70min run


PM Late night climb session. 2 hours. Climbed up to V5.