Thursday
Ran with Jen just a little 3.5m. Ran in the Vibrams. First time back to back. Calvess felt tight.
Friday
3x120 deads, 5x100 deads, 2x5x100 sqts, 4x5x20 oly bar side press. 10x20kb press, 20x20 elbow raise, 3x2x16 neg curls. Workload 2956.
Not done Deads for a while forearms and grip feeling the benefits.
Jason enjoying steak and wine
Saturday, 31 January 2009
Tuesday, 27 January 2009
Mon andTues
Monday set countdown timer on phone for 5mins. set of on KB hills, got through 3 rounds and decided something wrong, sure enough timer had not started required a second press. Doh! Expected two and a half rounds so to complete three was a bonus. Expect it took longer than 5mins so that is good will set timer for 6.5 - 7mins next time.
If you could bottle lactic...
Tuesday. 10x20 kb deads before work. 4 mile mildly undulating run in the vibrams, distance moving northwards nicely. May even do the Ashby 5 in them. Just under two weeks away. Need to try some specific speed work in them. Also muscular soreness of the calves is becoming less each time.
One observation that has become apparent. I get knee pain the day after running in shoes but in the vibrams.
Jason pleased with the progress
If you could bottle lactic...
Tuesday. 10x20 kb deads before work. 4 mile mildly undulating run in the vibrams, distance moving northwards nicely. May even do the Ashby 5 in them. Just under two weeks away. Need to try some specific speed work in them. Also muscular soreness of the calves is becoming less each time.
One observation that has become apparent. I get knee pain the day after running in shoes but in the vibrams.
Jason pleased with the progress
Sunday, 25 January 2009
10k in the morning 3 tonne in the evening
Markfield 10k run. Hilly quite nice conditions though. Had plenty of leg power but seemed to run out of gas. Note to self. Build on endurance stamina. Kettlebell hills perhaps.
Just to pass the time done some KB work.
3x72 close feet sqt, 10x16 seesaw upright row,10x16 seesaw press, 20x16 seesaw row, 10x32 bent over row, 10x32 chestpress, 10x16 seesaw chest press, 5x32 deep fnt sqt, 12x20 sidebends, 10x32 windmills, 20x16 dble elbow raise, 5 janda negs. 20x12 tri kick backs. workload 2936kg
Jason enjoying a well earned wine.
Just to pass the time done some KB work.
3x72 close feet sqt, 10x16 seesaw upright row,10x16 seesaw press, 20x16 seesaw row, 10x32 bent over row, 10x32 chestpress, 10x16 seesaw chest press, 5x32 deep fnt sqt, 12x20 sidebends, 10x32 windmills, 20x16 dble elbow raise, 5 janda negs. 20x12 tri kick backs. workload 2936kg
Jason enjoying a well earned wine.
Thursday, 22 January 2009
Running hill reps
Markfield 10k on Sunday.
Did not want to do too much tonight, just keeping things ticking over. Mile warm up. 4 x 1/4 mile hill reps and warm down. Ran in the Vibrams. My running partner was bemused to say the least.
Jason still smiling
Did not want to do too much tonight, just keeping things ticking over. Mile warm up. 4 x 1/4 mile hill reps and warm down. Ran in the Vibrams. My running partner was bemused to say the least.
Jason still smiling
Tuesday, 20 January 2009
Kettlebell hills.
Tried a routine from one of my respected blogs. MC running the bells.
So simple yet brutal.
Kept it simple, 10 reps per bell 8,12,16,20,16,12,8 70 reps in total 920kg. Tried 1 run through to establish a time 2:08. foolishly did not warm up just went straight in. Fool. Recovered.
Set myself the goal of just 2 rounds. Completed 4:15. Battered. This came as a big shock. I truly believed my stamina was higher than this given the amount of snatches I have been doing of late.
However, there is built in rest periods in that routine. No rests here. Target is 15mins non stop.
The build up of lactic/fatigue in the legs was unbelievable.
Lesson tonight is ignore swings at your peril. Thanks to MC for getting me back on the path.
The path is simple but it's not easy.
Jason re-evaluating
So simple yet brutal.
Kept it simple, 10 reps per bell 8,12,16,20,16,12,8 70 reps in total 920kg. Tried 1 run through to establish a time 2:08. foolishly did not warm up just went straight in. Fool. Recovered.
Set myself the goal of just 2 rounds. Completed 4:15. Battered. This came as a big shock. I truly believed my stamina was higher than this given the amount of snatches I have been doing of late.
However, there is built in rest periods in that routine. No rests here. Target is 15mins non stop.
The build up of lactic/fatigue in the legs was unbelievable.
Lesson tonight is ignore swings at your peril. Thanks to MC for getting me back on the path.
The path is simple but it's not easy.
Jason re-evaluating
Sunday, 18 January 2009
Sunday stuff
Opened the account with a tonne. 10x32 goodmornings, 10x32 squats, 5x32 double arm bent over rows and 5x32 double arm chest press. Workload 960KG.
Went for 3.5m run in Vibrams, slowly increasing distance. First time got them wet and dirty, shame but had to happen sooner or later.
Jason replacing spent calories with wine.
Went for 3.5m run in Vibrams, slowly increasing distance. First time got them wet and dirty, shame but had to happen sooner or later.
Jason replacing spent calories with wine.
Tuesday, 13 January 2009
6 tonne
Set out to just do legs, chest and abs.
30x20 single arm chest press, 5x40 dbl arm chest press, 10x20 crush press, 10x36 sumo deads, 10x36 deep squats, 10x56 close feet sqts, 5x56 shrugs, 10x56 step ups, 10x12 single arm flys, 20x36 see saw rows, 10x36 deep sqts, 10x36 elbow raise, 20x20 fig 8s, 20x20 side bends, 10x20 single arm chest press, 16x20 swing. Janda negs. Workload 6000kg.
Jason quite pleased with himself
30x20 single arm chest press, 5x40 dbl arm chest press, 10x20 crush press, 10x36 sumo deads, 10x36 deep squats, 10x56 close feet sqts, 5x56 shrugs, 10x56 step ups, 10x12 single arm flys, 20x36 see saw rows, 10x36 deep sqts, 10x36 elbow raise, 20x20 fig 8s, 20x20 side bends, 10x20 single arm chest press, 16x20 swing. Janda negs. Workload 6000kg.
Jason quite pleased with himself
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