Motivated to Sprint

After Saturday laughable meet and feeling somewhat discouraged and dejected, ready to get my head out of my butt and start training. Witht that being said, a tempo workout was more than appropriate today. Tempo runs are great for skill training. They are also RECOVERY days to help with circulation and conditionin. Tempo runs leave your nervous system in tact, and really do not stress the CNS at all. The runs are done at 60% effort and feel very good, especially if you are sore.

TEMPO DAY

15 minute warm up: Joint Mobility for hips / shoulders / feet

10 x 100 yards on the Turf at La Jolla High School Track
walk the end zones, sprint the straight away's.

Felt great. Attitude adjustment was necessary after Saturday. Today is a gret day!!!

track meet

had a track meet today. Results were very bad. never got out well, start was horrible. If the start sucks, it's hard to get back in the race without over-tensing the muscles.

Damn it!!! Just proves that you can't fake being in shape for sprinting - you have to actually get out there and sprint.

This was a GREAT wake up call. I need to get off my butt and start training and use the god given talent that God has given me. Not gettting any younger so need to take advantage of my age and start cranking up the training. Failure can be a great motivator!!!!!!

SORE!!!

Wow,the sprinting I did on Sunday smoked my nervous system. I forgot how sore the obliques ge from sprinting the curve, holy moly!!!!! Looking forward to the track meet this Saturday!

TUESDAY CIRCUIT

Circuit 1
Tire Flips 6
Rope Waves 30
Band Sprints 20 seconds
Farmers Walks 2 x 24kg

completed 2 circuits

Circuit 2
Standing Single Arm Tire Bench Press in lunge position 8/8
Assisted Band sprints w/partner 1 city block
MB Toss and Run 1 city block
Power Wheel 30 seconds

Completed 1 circuit

Station Training

KEG Shouldering 70lb. Keg 3/3 x 2
KEG Snatch and Press 5 x 1
Fitter Lateral 2 x 30 seconds

That's it. Felt good, but my body is tired.

Sunday Sprint

Track meet coming up next weekend - so I needed to get at least one workout in before the meet. Have sprinted in a couple of months.

20 min warm up

4 acceleration sprints (gradually increasing the speed)

10 meters x 2

30 meters x 1

60 meters x 1

150 meters x 1

the back of my left knee was feeling goofy, so I couldn't turn on the burners like I wanted to. Overall it was not bad considering the long lay off and knee issue. The 150 was killer. I need alot more overdistant work like that. my weakness is not my first 60 meters in the 100, it's the last 40. Definitely need to do alot more quality 150's.

Friday Training

busy week - needed a good training session.

Walking Lunges

2 x 36lb KB's 4 sets x 8 reps

Double KB military Press

2 x 44lb KB' 5 sets x 5 reps

Single KB Bent Over Row

70lb KB 5 x 5/5

Rope Waves

4 x 30 waves

Felt Great. Glutes and hamstrings were torched from the walking lunges.

Deadlifting Sumo Style

I have been deadlifting only once per week and with very light weights.This has worked well for me with my bulging lumbar disk from 1.5 years ago. The challenge has been that I have been using a conventional style for the last month, and it just never feels solid, or strong. A trainer named Aaron was watching my technique with the conventional stance and told me that my lumbar erectors were not really engaging. I showed him my SUMO stance and he said the erectors just popped out. Sumo has always fel WAY BETTER so I am moving back to SUMO style, enough said.

SUMO Deadlift

warm up
135 x 5 x 1
225 x 4 x 1

275 x 3 x 1
315 x 3 x 2

Felt Great!

Incline / Pull Us / Snatches

Incline Bench Press

165 x 3 x 3 sets

Weighted Pull Ups

60lbs. x 3 x 3 sets

Snatches

warm up:
53 x 5/5

62 x 5/5 x 5sets

Snatches felt good. Need to keep KB pulled in close to the body during the descent. If not my elbows go TWING.

I Just felt GROSS!

Have you ever eaten so much at one meal that it literally makes you feel horrible for a couple of days. Well that's what happened. I ate the largest lunch I had eaten in years on Friday and it made feel like the michelin man, or better yet, the state puffed MARSMELLOW Man from the movie Ghostbusters. So I decided to get a brutal workout in to burn off the sluggish feeling. lately I have been doing less circuits and focusing more on one exercise at a time. Today the body was in need of some challenging circuits.

Circuit One EDT Style 15 minutes

Swings 10 reps w/ 53lb KB
Double KB Front Squat 5 reps w/2 x 36lb. KB's
Keg Military Press 5 reps w/ 50lb. Keg
Rope Waves 20 reps

*Was able to complete 6 full circuits in 15 minutes. Challenging but just what the Doctor ordered.

Circuit Two EDT Style 15 minutes

Sledgehammer Chops on Tire 10/10
Tire Flips 4
Double Clean w/ 20kg KB's 5

Again, was able to complete 6 full rounds. Burned alot of calories. I felt worked!!!!!


Sunday morning

90 minute bike ride by the ocean with my lovel wife. I can tell how much quads don't like the bike :)

Friday Fun!

Overhead Squats

unweighted barbell 5 x 3 sets

Barbell Bent over Row

145 x 6 x 6 sets

Walking Lunges

2 x 36lb KB's 6/6 x 4 sets

Rope Waves

30 second intervals x 4 sets

tough workout! Felt pretty good. The only things where the quality didn't fee as high were the walking lunges. My quads were very fatigued. Overall I feel much better with these shorter workouts.

Deadlift 3 x 3

Training the Deadlift again feels great - although I must admit I have some fear of hurting my low back again. 2 disc herniations later. Enough of the wining. Back feels good - using very light loads thanks to Mark Rifkeind's advice. Quality over quantity - no pain is a good thing!

Deadlift (conventional stance)

135 x 5 warm up
225 x 3 warm up

255 x 3 x 3 sets

Clean and Military Press

36 x5/5 warm up
53 x 3/3 warm up

63 x 3/3 x 3
63 x 1(L) 3(r)
Left arm could not complete the 2nd set - had to drop the weight
53 x 3 (left)

TGU

32kg x 2/2
24kg x 2/2

Windshield Wipers

3 sets x 4 reps/side

that's it!

3 x 3 day again!

Starting to really enjoy this 3 x 3 program that Mike Mahler wrote about. Mike in my oppinion is one of the best no-nonsense coaches out there. His program and information are rock solid, very effective, and get results.

Incline Bench Press

160 3 x 3

Weighted Pull ups

53 lb. KB + 5 pound weight plate 3 x 3

Snatches
warm up 36lb x 5/5 53lb. x 3/3

62lb KB 3 x 3/3

Power Rope Training

3 sets x 30 seconds (this stuff is awesome - really feel my abdominals)

Great Session. Quick, short, focused and fun! My Energy is much better in late morning.

Saturday Workout

Okay. Energy is much better today than two days ago. My energy is much better if I can get my training in before noon. Late afternoon and evening workout rarely work for me. I am finding that I am getting tired earlier probably due to increased work schedule. 6 to 8 training appointments every day picking up weight, stretching people and just being on my feet takes its toll. Lower volume, higher quality workouts are the goal right now. That's what I love about Pavel's approach -simplicity. Do more by doing LESS. Keep it simple, couple of exercises, stick with the basics. It's what Dan John calls "punch the clock" workouts. He notes that most champion athletes are built one workout at a time. If you can't sustain the intensity of the workouts , back off, and focus on quality. Full range of motion, technique and focus -I must remember these qualities.

Warm up:

Barbell overhead squats (felt really tight in the shoulders from not doing these in a while)

3 sets x 5 reps

Barbell Bent Over Row

135 x 6 reps x 6 sets (felt easy - could have gone much heavier - but glad stuck with this load)

Walking Lunges

2 x 36lb KB's in hands x 6 reps x 4 sets (very sore two days later - perfect weight)

Rope Waves (my new rope - I love it - this truly is an amazing exercise -very sore in my abs)

4 sets x 30 seconds

Thursday 3 x 3

I've been recovering from a two week sinus infection, lots of fun. My workout today was lighter than I wanted to go, just not feeling too strong. Energy has been down this week considerably, perhaps because I am having trouble breathing efficiently.

Barbell Deadlift

135 x 5 Conventional stance - warm up
225 x 5 Conventionall stance - cont.. warm up

245 3 x 3

KB Military Press

36lb KB x 5 reps
53lb KB x 3 reps

62lb KB

3 x 3 reps

Rope Training

Power Rope training is highly challenging and conditions the body is a vary unique way. Strength coach John Brookefield came up with this style of training while watching the ocean waves. The objective is to produce waves of all sorts. Not only are the waves difficult to produce, the rope itself is heavy. 20 to 30 seconds full blast is enough to absolutely wipe you out!

Wednesday Workout: Mahler's 3 x 3

I have decided to use Mike Mahler's 3 x 3 program for a couple of weeks. I love the fact that with this type of trianing, sessions are short and intense. Only quality.

Incline Bench Press

155 x 3 x 3 sets
s/s

Weighted pulls ups

24kg x 3 x 3 sets

Hanging Windshield Wipers (for abs)

5 reps /side x 3 sets (I'm still sore from this one 2 days later - I love it!)

Sunday Run in Santa Monica

We visited some of Yoana's sisters up in Santa Monica this weekend, very nice time. Sunday morning Yoana asked me to go on a run with her through some of Santa Monica's nicest neighborhoods ending up with a beautiful run by the ocean. Now let's get something straight, I am no distant runner. I am a SPRINTER. What the heck I thought, I'll give it a shot. The run was a little over 5 miles and I made it through the first 35 minutes with no problem. It was around the 40 minute mark that my heart rate started beating too fast, around 185, I think I was just trying to keep up with Yoana and she's WAY better than me at the distances. Overall it was lots of fun being outside in the beautiful So-Cal weather with my wife. Now I know why I'm not a distant runner. Fun times!

Time to get back to the track for some sprinting!

Tuesday workout

Needed to get some snatches in. I am going to assist at the June RKC so I need to keep my endurance in the snatches decent, as they will test me as an instructor too. I need to get 52 reps with the 24kg KB. Shouldn't be much of an issue but I don't want to embarass myself either. Better to be in shape going into the Certification.



Snatches

24kg x 5 / 5 x 10 sets rest 1 minute total = 100 reps (felt great)

TGU

24 kg x 2 / 2 x 3 ets Always makes my back feel better & more stable (I think it's due to the unilateral loading. I do better with unilateral work for legs and upperbody in terms of back pain. Now why don't I listen to my body more? This works for me!

Barbell Bent Over Row

95 pounds (felt light) x 10 reps x 3 sets

Great workout - high quality, minimal fatigue(which is nice) and a nice sweat!

Sunday workout

Quick yet effective workout:

Push Ups on the Rings
3 sets x 10 reps 1 minute rest

Weighted Pull Ups
24kg x 3, 28kg x 3, 32kg x 2, 40kg x 1

KB Single Arm Clean and Press
28kg x 3 (L+R), 24kg x 5(L+R), 20kg x 5 (L + R)

Short and sweet. Felt great to lift some load on the pull ups. I have been doing bodyweight pull ups for too long. need to get back to some loading.

Tuesday Keg Workout

Right I now I'm really enjoying using the Kegs. Inventing some pretty fun exercises when Ihave the time.

KEG WORKOUT w/50 pound Keg

Circuit One: Three sets / rest 1 minute between sets

Clean and Press 5 reps
Shouldering 3 reps/shoulder
Overhead Lunges 5 reps/leg
Bent Over Row 8 reps

Circuit Two: Three sets / rest approx. 1 minute between sets

Shouldering Squat 5/5 R / L
Overhead Keg Farmers walk 30 seconds (Keg held vertically)
Backwards Keg Drag 30 seconds
Bear Hug Squat 5 reps

Man - I was tired today. Glad I worked out. Tomorrow is a day off! Need a massage! Mentally I was not very tough today. Been working on a lot of othe projects so my mind is fatigued. I love KEG though, they rock!

Sunday Workout

Yoana and I woke up and decided to go to Revolution and train. It's nice to train there on Sundays because it is empty of we are able to focus on training rather than the pressures of work, deadlines, and phone calls.

Circuit One: 4 sets

Pull ups 5 reps
Keg Shouldering 3 reps per side w/70 pound Keg
Walking Lunges 2 x 16kg x 10 reps/leg
Keg Military Press 1 x 80pound x 3 reps, 4 x 70 pound x 5 reps

Circuit Two: 3 sets

MB Shouldering 100 pound MB x 3 reps/shoulder
Tire Flips 235 pound tire x 6 reps
Sledgehammer chops on Tires 20 sec/L + R

This workout was Brutal. My glutes are still sore 3 days later, ouch. I loved it though. A very thorough workout with all systems challenged. The only challenge I have with the heavy MB's is that it hurts by left elbow, almost as if there is too much laxity in the joint. It is not a muscular pain as much as it is joint pain. Need to really take care of my elbows by getting soft tissue work on my biceps, tricep, subscapularis, forearm extensors and flexors. Need to take care of my hands too, they hurt considerably with too much grip work.