29 Sept 10

Throughout the afternoon:
Pullups: x7/x12

KB Clean:
24kg x30/x40
2x16kg x30/x35

Pistols 2x6

20min light stretching

28 Sept 10

Just some light general training. Planning on keeping it simple and pretty mindless for a little bit.

A few various sets throught out the day of:
Pullups
24kg kb snatch x40
pushups
10min light bag work

27 Sept 10

Completed my 10k race on Sunday. Did very well, alot better then I expected to do. Finished in 41:59, last year I finished it 46:18, so I'm really happy and surprised. My average pace was a 6:45, I know I was below that, cause my split for 2miles was a little under 13min and 4mile split was under 27min. Bad part of it was that I didn't have enough to eat and I started to tank around the 4mile mark and slowed way down. I never expected to run that fast! I finished 410 out of nearly 8000, 43 out of 508 in my age division(35-40).

I'll take a couple days off to recover, pretty sore after running that hard. I'll have a couple cheat days on my diet, then back to it again.

23 Sept 10

Last little bit of conditioning work before my race on Sunday. Wanted to hit the cardio hard but didn't want to use alot of weight. Still was a little stiff from the training at DER HOF.

Deadlift
135x15
185 2x10

5 Rounds
400m run (on treadmill @2% incline)
Barbell clean and press @75# x15
(didn't time it but it took about 10min)

Bench press
75# x10
95# x12
115# x15
Each set was done as quickly as possible, wanted to work the speed/explosive eliment.

This took about 25min and I was totally wrecked afterwords. Still getting back what I lost from being sick.

Der Hof Challenge 2009

Pulled out the schedule of the DHC from last year. It was a big workout event we planned then followed by a family cookout. Gives an idea what we were doing a year ago in The Yard. Kenny and Andy finished this abour 25-30min faster than I did. They had a couple of advantages, 1st- they are stronger than me, I didn't scale any weight. 2nd- they had more training time then I did at the time. I was still happy with it, I exected this to take alot longer then it did. I SURVIVED!!! It was really brutal, 10 rounds done as fast as you can. Times below are a running total.

Rd1:
Man Killers @25# x30
12ft Rope climb
7:13

Rd:2
Tire Flip x7
Farmers walk @2x70# x100'
16# Sledgehammer x20
x4 - 16:30

Rd3:
Pullups x10
KB swings 24kg x10
Ring Pushups x15
x4 - 27:43

Rd4:
Thrusters @95# x10
KB C&P @16kg x20
38# jumps x10
x3 - 47:43

Rd5:
22" step ups x20
Paralette dips x25
Lunge x20
x3 - 1:01

Rd6:
Sled pull @70# x100'
Waiter 16kg/farmers 24kg walk x100'
Ball slams x30
x3 - 1:14

Rd 7:
Mountain Climbers x50
Jumping Jax x25
Side jumps x25
x3 - 1:21

Rd 8:
180 degree burpees x15
Ring Pullups x6
x4 1:36

Rd 9:
2000m Row
8# Sledgehammer x100
1:52

Rd10:
Jump Squats @45# x15
OH Slosh Pipe walk 100'
x3 - 1:58

RDd:11
LOTS OF BEER AND FOOD!!!!!!

21 Spet 10

Been awhile since I've my last post. I got sick after my last my last post, so I was out for a week. Then got busy with other stuff so I missed 4-5 days there. After that I got lazy and just didn't post any of my workouts. Lost a bit of my strength and a little conditioning. Been getting in some runs a little MA and light strength, mainly body weight. My run times are still decent. Ran the 6.7m course a couple of times and I'm a full 4min faster than when I started. My 10k race is this weekend and just found out the Half marathon event was cancled. A litled pissed about that, alot of training down the drain. Can't say it was a waist, I learned alot about programming, diet and myself.

Made it DER HOF finally!!! I really needed it, it was more of a strength day, which I really needed!

Warm up:
Pullups x5
dips x5
squats x10
75 turns of jump rope
x4
-Kb swings 24kgx10/32kg x10
-Tire flips 2x5

Rd1:
2x Max tire flips @350# in 1min: 18/20

Rd2:
Max reps- Side 2 Side pullups
Max time L-sit
x3

Rd3:
Tight to body curls @45# x12
dips x5
KB shrugs @2x24kg x10

Rd4:
Sledgehammer x50

1 Sep 10

Having some more fun with some of the parkour inspired movements and strength training. Nice to break up the monotony of the run training I've been doing.

1hr strength and movement drills
-various versions:
pull ups
squats/lunges/pistols
jump complexes
sprints
traversing
L-sit holds
bear crawls
frog hops

Just realized that I'm less then a month away from my 10k race. Time goes by fast! Hoping to do pretty well. Still got 2 more months til my half marathon. That's alot of running inbetween(geesh!!). It'll all be worth it. That's the race I'm focusing on and would like to finish somewhere between 1:30-1:40

30 Aug 10

1hr Martial Arts

25min various body weight strengthening drills. Got inspired from a parkour video so I took some of their strength and movement drills and had some fun: couple sets each of
-Pullups
-doorway traverse
-knees to elbows
-wall handstand walks
-various jumping drills
-pistols
-24kg kb floor press
-clapping pushups
-abd wheel