Training Log Archive: StryderIn the 7 days ending Nov 2, 2013:
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Saturday Nov 2, 2013 #
12 PM
Orienteering race (Harrison Park, Dent) 1:14:26 [3] *** 5.1 km (14:36 / km) +109ft 14:08 / km
23c slept:8.0 weight:197lbs shoes: Inov-8 Talon 212
Rough on my back!
2 PM
Orienteering (Control pickup) 15:00 [2]
shoes: Inov-8 Talon 212
Friday Nov 1, 2013 #
3 PM
Sport/Activities (Walk at Armco Park) 1:00:00 [2]
slept:7.0 weight:200lbs shoes: Merrell Casual
Walked around Armco to begin to get ideas for the December meet...stayed mainly on the roads
Thursday Oct 31, 2013 #
6 PM
Weightlifting (Cin. Weightlifting Club) 1:50:00 [4]
shoes: Rogue .5
Clean Day
Front squats:
30k x 5
40k x 3
50k
70k 3x2
Fast elbows
15k
20k
30k 3x5
30k pp,above knee,below
Block cleans (Above knee; x3):
30k x 3
40k
40k w/hanging toes
50k x 4
55k 6x3 (Note: best lifts are when I concentrate on jumping)
SGDL
60k 2 x 4+1 (straighten legs on last rep)
70k 3 x 3+1
Squat:
20k x 5
40k x 4
60k x 3
90k 3x3
BHN split press:
30k x 5
40k 3x5
Barbell bent row: 55k 3x10
Front squats:
30k x 5
40k x 3
50k
70k 3x2
Fast elbows
15k
20k
30k 3x5
30k pp,above knee,below
Block cleans (Above knee; x3):
30k x 3
40k
40k w/hanging toes
50k x 4
55k 6x3 (Note: best lifts are when I concentrate on jumping)
SGDL
60k 2 x 4+1 (straighten legs on last rep)
70k 3 x 3+1
Squat:
20k x 5
40k x 4
60k x 3
90k 3x3
BHN split press:
30k x 5
40k 3x5
Barbell bent row: 55k 3x10
Tuesday Oct 29, 2013 #
12 PM
Sport/Activities (Walk at North Park) 35:00 [2]
slept:7.0 shoes: Merrell Casual
Monday Oct 28, 2013 #
12 PM
Sport/Activities (Walk at North Park) 34:00 [2]
5 PM
Weightlifting (Cin. Weightlifting Club) 1:30:00 [4]
slept:7.5 weight:198lbs shoes: Rogue .5
Snatch warm up
Snatch pullunders...for an eternity! 10k, 15k,2k bars. Drive legs first, pull under hard...legs are key and do not hitch my hips. I spent a lot of time and a lot of reps working on legs and speed before I started to add weight. I also used a ledge to hang my toes over for balance.
Block snatch (x3): (Note: block height just below the knee and just above)
30k 2x3
35k 2x3
40k
45k 2x3
Squats: 80k 3x5
40k
60k
80k 3x5
Snatch dead lifts:
60k 5+1 (straighten legs)
80k 3x5 (+1)
BHN OHP (x3):
20k x 5
30k x 5
47k 3x3 (last two sets were very difficult to finish)
Snatch pullunders...for an eternity! 10k, 15k,2k bars. Drive legs first, pull under hard...legs are key and do not hitch my hips. I spent a lot of time and a lot of reps working on legs and speed before I started to add weight. I also used a ledge to hang my toes over for balance.
Block snatch (x3): (Note: block height just below the knee and just above)
30k 2x3
35k 2x3
40k
45k 2x3
Squats: 80k 3x5
40k
60k
80k 3x5
Snatch dead lifts:
60k 5+1 (straighten legs)
80k 3x5 (+1)
BHN OHP (x3):
20k x 5
30k x 5
47k 3x3 (last two sets were very difficult to finish)