23 September 2016 - Friday
Warm up: Limber Eleven
"Operator" Template (week 1 - 70%)
Bench Press: 145 for 5 sets of 5
Pull ups: 3 sets of 5
Deadlift: 235 for 3 sets of 5
Knee felt good. Tried forcing the knees out a bit on the Deads as well. See how it goes next week.
Long Run
3 miles.. Not exactly a long run yet..
Did the run today weekend will be busy.
KS-90's Log
Re: KS-90's Log
26 August 2016 - Monday
Little bit of Foam Rolling to warm-up
Operator Template (Week 2 - 80%)
Bench Press: 165 for 3 sets of 5
Weighted Pull ups: +18 lbs for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Pull ups felt really smooth, knee felt a little funny the first set of Deadlifts then was fine.
Core Circuit (25 reps)
Bird dog
Mountain Climber
Stars
Supermans
Leg Raises
V Sit ups
Ran through twice with a few minutes rest between circuits
Little bit of Foam Rolling to warm-up
Operator Template (Week 2 - 80%)
Bench Press: 165 for 3 sets of 5
Weighted Pull ups: +18 lbs for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Pull ups felt really smooth, knee felt a little funny the first set of Deadlifts then was fine.
Core Circuit (25 reps)
Bird dog
Mountain Climber
Stars
Supermans
Leg Raises
V Sit ups
Ran through twice with a few minutes rest between circuits
Last edited by KS-90 on Sat Oct 01, 2016 8:05 pm, edited 1 time in total.
Re: KS-90's Log
27 September 2016 - Tuesday
Warm up: Limber Eleven
Intervals (Ladders)
Interval One: 200m in 40 seconds; 20 Push ups, 20 Mountain Climbers
Rest 2 minutes
Interval Two: 400m in 1 minute 16 seconds; 15 Push ups, 15 Mountain Climbers
Rest 2 minutes
Interval Three: 600m in 2 minutes 4 seconds; 20 Sit ups, 20 Kettlebell swings ( 50 lb )
Rest 2 minutes
Interval Four: 200m in 42 seconds; 15 Sit ups, 15 Kettlebell Swings ( 50 lb )
Rest 2 minutes
Interval Five: 400m in 1 minute 24 seconds; 20 Push ups, 20 squats
Rest 2 minutes
Interval Six: 600m in 2 minutes 13 seconds; 20 Push ups, 20 Burpees
Forgot Stopwatch laps were all over the place; went off my phone on the ground. Mixed it up a bit from the 400s.
Warm up: Limber Eleven
Intervals (Ladders)
Interval One: 200m in 40 seconds; 20 Push ups, 20 Mountain Climbers
Rest 2 minutes
Interval Two: 400m in 1 minute 16 seconds; 15 Push ups, 15 Mountain Climbers
Rest 2 minutes
Interval Three: 600m in 2 minutes 4 seconds; 20 Sit ups, 20 Kettlebell swings ( 50 lb )
Rest 2 minutes
Interval Four: 200m in 42 seconds; 15 Sit ups, 15 Kettlebell Swings ( 50 lb )
Rest 2 minutes
Interval Five: 400m in 1 minute 24 seconds; 20 Push ups, 20 squats
Rest 2 minutes
Interval Six: 600m in 2 minutes 13 seconds; 20 Push ups, 20 Burpees
Forgot Stopwatch laps were all over the place; went off my phone on the ground. Mixed it up a bit from the 400s.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: KS-90's Log
How long does it take you to do the limber 11? I used to do agile 8 but I felt like it ate up way too much time. I know I should get back into something like that if I can fit it in.
Re: KS-90's Log
I used to be agile 8 person myself. But then.. I realized that it's too much not just by time consumption but also by overkill. Just too much in general, IMHO.Green2Blue wrote:How long does it take you to do the limber 11? I used to do agile 8 but I felt like it ate up way too much time. I know I should get back into something like that if I can fit it in.
I've ended up doing brief foam rolling/lacrosse ball following by few mobility drills. "Activation" is the key word for me now. I am trying to keep the whole warm-up under 10min. I've posted the Cressey's list of the drills under "Archie". I am cycling through the drills from the list as needed for particular training.
"Man is what he reads." - Joseph Brodsky
Re: KS-90's Log
Now that the foam rolling is not to painful it usually takes 10-12 minutes I would say. I smash it out before any lifting or running now, and I have noticed positive results. It is a good warm-up.Green2Blue wrote:How long does it take you to do the limber 11? I used to do agile 8 but I felt like it ate up way too much time. I know I should get back into something like that if I can fit it in.
Re: KS-90's Log
28 September 2016 - Wednesday
Warm up: Limber 11
Operator Template (Week 2 - 80%)
Bench Press: 165 for 4 sets of 5
Weighted Pull Ups: +18 for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Core Circuit (65s)
Plank
V-Sit
Cobra
T-Stabilization
Eagle
Side Plank
No rest between exercises; run through twice.
Finished off with some Band Walks and Stretching.
Warm up: Limber 11
Operator Template (Week 2 - 80%)
Bench Press: 165 for 4 sets of 5
Weighted Pull Ups: +18 for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Core Circuit (65s)
Plank
V-Sit
Cobra
T-Stabilization
Eagle
Side Plank
No rest between exercises; run through twice.
Finished off with some Band Walks and Stretching.
Last edited by KS-90 on Sat Oct 01, 2016 8:06 pm, edited 1 time in total.
Re: KS-90's Log
29 September 2016 - Thursday
Warm up: Limber Eleven
Tempo Run (90%)
20 minutes
Ran a route that has a marker around 1.5 miles. I think I might be able to hit my goal of breaking 9 minutes on the 1.5 mile. Going to wait until the end of this strength block then test it and see where I'm at.
Warm up: Limber Eleven
Tempo Run (90%)
20 minutes
Ran a route that has a marker around 1.5 miles. I think I might be able to hit my goal of breaking 9 minutes on the 1.5 mile. Going to wait until the end of this strength block then test it and see where I'm at.
Re: KS-90's Log
30 September 2016 - Friday
Warm up: Limber Eleven
Operator Template ( Week 2 - 80% )
Bench Press: 165 for 4 sets of 5
Weighted Pull ups: +18 Lb for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Core (20 reps)
Swiss Ball Knees to Chest
Medicine Ball Russian twist
Windshield
Cable Chop
Swiss Ball Roll out
Dead bug
No rest; 2 circuits
Warm up: Limber Eleven
Operator Template ( Week 2 - 80% )
Bench Press: 165 for 4 sets of 5
Weighted Pull ups: +18 Lb for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Core (20 reps)
Swiss Ball Knees to Chest
Medicine Ball Russian twist
Windshield
Cable Chop
Swiss Ball Roll out
Dead bug
No rest; 2 circuits
Last edited by KS-90 on Sat Oct 01, 2016 3:51 am, edited 2 times in total.
Re: KS-90's Log
Very smart core circuit choice. Good!KS-90 wrote:30 September 2016 - Friday
Warm up: Limber Eleven
Operator Template ( Week 2 - 80% )
Bench Press: 165 for 4 sets of 5
Weighted Pull ups: +18 Lb for 3 sets of 5
Deadlift: 270 for 3 sets of 5
Core (20 reps)
Swiss Ball Knees to Chest
Medicine Ball Russian twist
Windshield
Cable Chop
MB Roll out
Dead bug
"Man is what he reads." - Joseph Brodsky