Jefferson Training

[PeterHealey]

Thanks Jefferson. I like your approach to training and not getting too hung up on shit. Thanks for sharing.

[Jefferson]

3/20/17

Warm up 3 rds
10 CMB swing
10 renegade rows
10 KB halos

Strength
Bench 195x3x4
Squat 275x3x4
Ring rows 5x5
KB swing 10x10 @ 40kg

Endurance
40min run. Planned on a 5k row, but weather was just too nice to stay inside.

[DocOctagon]

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.

Great write-up Jefferson, I'm learning a lot from all your posts. I especially like this part:

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.

[Jefferson]

3/21/17

AM fasted workout
"Milk the cows"
5k row HR 130
20 min airdyne HR<130

I like to airdyne after rowing with a focus on pushing using all the muscles that stabilize the scapula and shoulder. Breathing through the nose and letting the body relax. Also the fan cools me off which is nice.

PM
easy climb + mobility/gymnastics strength practice

[Barkadion]

3/21/17

AM fasted workout
"Milk the cows"
5k row HR 130
20 min airdyne HR<130

I like to airdyne after rowing with a focus on pushing using all the muscles that stabilize the scapula and shoulder. Breathing through the nose and letting the body relax. Also the fan cools me off which is nice.

I can swear that AD runs prehab my rotator cuffs nicely.

[Jefferson]

3/22/17

Warm up
3 rds
10 CMB swing
10 renegade row
10 band stuff for shoulders

Strength
Bench 195x3x4
Squat 275x3x4
Ring row 5x5
KB swing 10x10@40kg

Endurance
10k run

[Jefferson]

3/23/17

Lunch: easy climb + mobility work.

Dinner: burrito bowl w/ extra steak, then 5k run. This was miserable. So much easier to run 5k, then eat a burrito bowl.

[Jefferson]

3/24/17

Strength endurance Partner workout
5 rounds
Row 500m
Deadlift 275x3
CMB renegade row 10@35#
KB swing 10@32kg
CMB TGU 2@35#
Climb minimum 5 problems accumulating 10 points on v scale.. V0 doesn't count.

Endurance
Run 5k

[Green2Blue]

3/23/17

Lunch: easy climb + mobility work.

Dinner: burrito bowl w/ extra steak, then 5k run. This was miserable. So much easier to run 5k, then eat a burrito bowl.

[Green2Blue]

You're a beast. Your training volume is through the roof. Thoroughly enjoying the log.