Jefferson Training

[Jefferson]

3/17/17

Warm up
4 Rounds
10 CMB swing
10 CMB renegade row
2 CMB TGU

Strength (operator) 80% of 90% training max, derived from 5 rep
Bench press
135x5x2 warm up
165x5x3
Squat
135x5x2
245x5x4
Inverted Row (I don't do pull ups, because I climb 3+ days a week and do pull ups then)
5x5
Kettlebell Swing
10x10@40kg (10 in 10 out breaths between sets)

Endurance
"crossfat triathlon"
Row 5K (HR 140)
Airdyne 20k (HR 130)
Run 10k (HR 145)

[Green2Blue]

Welcome! How long did that triathlon take you?

[Jefferson]

Welcome! How long did that triathlon take you?

Row 23min, airdyne 38min, run 62min.

[Jefferson]

3/18/17

Climb. Up to V6.

[Barkadion]

3/18/17

Climb. Up to V6.

Are you doing mountaineering?

[Jefferson]

3/18/17

Climb. Up to V6.

Are you doing mountaineering?

No mountaineering trips planned, but would like to in the future. Haven't used crampons and an ice axe in a decade. For now it's just bouldering and outdoor climbing/camping trips with boxed wine, salami, and trail mix.

[Barkadion]

3/18/17

Climb. Up to V6.

Are you doing mountaineering?

No mountaineering trips planned, but would like to in the future. Haven't used crampons and an ice axe in a decade. For now it's just bouldering and outdoor climbing/camping trips with boxed wine, salami, and trail mix.

Sounds awesome!

[Jefferson]

3/19/17

Recovery run in perfect weather

1:18:25 Time
Distance 7.00 miles
11:12 Pace

Weekly Total 22.1 miles

Going to do ice bath in afternoon, and epsom salt bath before bed.

[PeterHealey]

Hey Jefferson, it looks like you are combining op with a post lift run? Are you also running in addition to each post lift run? If so how much/often. I'm looking to get more running in but not sure how to maximize it with Op/black.

[Jefferson]

Hey Jefferson, it looks like you are combining op with a post lift run? Are you also running in addition to each post lift run? If so how much/often. I'm looking to get more running in but not sure how to maximize it with Op/black.

Currently doing operator MWF. I try and run 3 or 4 days. I pretty much go on feel and or time constraints. So first priority is a quality strength session. If I don't have the energy to run well after lifting, I'll swap in Airdyne or concept 2 rowing (30min). This easy low impact aerobic work helps me recover quicker.

Occasionally if I feel like shit, I'll still run and train through fatigue. I don't want to train myself to be a precious diletant that can't drop the hammer if the stars aren't aligned.

If I run after a strength session, the following day I might still run in the AM, lunch, or evening, but I'll just do less volume or intensity. I always try and leave gas in the tank and never train to exhaustion or failure. I always run with my garmin, watch and HRM. Here's last week...

Monday: strength + 5k row at lunch. PM climb.
Tuesday: 10x10kb swing 24kg, 10 CMB TGU, dead hangs and Jefferson curls (less than 20min). PM climb.
Wednesday: strength + ~9 mile run
Thursday: climb
Friday: strength + 5k row/20k airdyne/10k run
Saturday: climb
Sunday : AM recovery run 7 miles. PM easy social climb.

A few notes. Some of my climbing is more like recovery work where I stretch my back, hips,
Shoulders, and feel more energized afterwards. Other times I climb very hard. I run with a HRM and generally keep it under 150 but occasional I sprint here and there for fun. After runs I feel good and never burned out. Lifts are calculated from a conservative 90% training max. A home gym is extremely time efficient.

This seems like a lot of volume, but I treat it like working on a farm. Put in a good effort, train hard, but if I had to - I could complete any workout the next day. Training is a social activity for me and fun.

Also I do a few charity bike rides,
and runs a year so ill adjust my endurance work for those events.

I never hesitate to take a week or weekend off if I'm traveling or on vacation. I'll be active but I don't stress about training. I think beer, seafood, and the beach is the best way to stay healthy.

Being proactive about recovery, nutrition, sleep, stress management, and using weights to reinforce good movement patterns is crucial for me. Hope my long winded answer helps give you some ideas about how to set up training to best work for you.