Monday, December 04, 2006

Training....Various days

Monday Strength Day

Wanted to keep the volume really low today, epsecially after my temp runs at the track on Saturday. Very sore!

A-1 Double KB Front Lunges
2 x 20kg in rack position 4 sets x 5/5

B-1 Clean and Press
28kg 3 x 3/3

B-2 Chin Ups
24kg 3 x 3

I love these short workouts as they don't waste me at all. Very focused and very productive for me. As Mel Siff says, find a way to train that makes you a better athlete but keep you orthopedically healthy and sane :)

Saturday December 2 / TEMPO RUNS

10 x 100 yards (bodyweight GPP exercises in between)
Push Ups
Fisted Push Ups
Jumping Jacks
Mountain Climbers
Jumping Lunges

Been a while since I've done Tempo runs. These felt great as I feel my CORE work so much when I do them. I might have run them a little too fast as I was over zelous to get back on the track. My glutes and hamstrings were very sore. These tempo runs should have been done at 60% intensity, but I ran them at 70 to 75% intensity, too much! Either way I was so happy that my body tolerated it and my lumbar spine felt good.

Last Friday

Bottoms up clean
16kg 5/5
24kg 3/3
32kg 2/2

High Pulls
20kg 8 sets x 10/10 = 160 reps

The high pulls felt high. Nothing felt right that day. Just couldn't get into a groove at all. At least I trained, that is the positive I can take out of that session.


Mark Reifkind said...

nice work franz especially on the b/u cleans! dont worry about not having a great workout, those are the ones that really count! its so easy to train when you are feeling great and things are easy. character building workouts are the ones that really matter.

and be careful with those tempo runs eh? they are what started all the back issues if I remember right.

Franz Snideman said...

Yeah, the tempo runs will be every now and then. I will really have to see how I recover from the Tempo Runs. So far so good!