Accumulation/Recovery/Endurance

Steve/Randon

Warm up: row 10:00-20:00

x30 body weight squats

:20/:10 split jumps/rest

-2:00 total 1 round

x6 box jump @ 30''/36''

x6 push up

x6 kb swings @ 30 lb/45 lb

x6 ball slams @ 25/30 lb

x6 man makers @ 15 lb

8 rounds focusing on explosion, and not heart rate.

steve 33:09/ randon 34:00

cooldown:

p1: x16 wipers w/2 25 lb kbs

p2: flr

3 rounds

Brad

warm up ride 10:00

airdyne

2:00 @ 400+ watt

3:00 @ 170-200 watt

1:00 @ 100-140 watt

4 rounds=242 watt average/464 calories

x10 24" box jumps

x10 atomic situps

Brad is recovering from an injured rotator cuff. Although the itch to lift heavy is apparent, 4 weeks of airdyne and basic mobility will never hurt.

Dustin/Sam

row 10k:

dustin: 41:00 ish

sam: 43:00 ish

dustin is rowing 10 10ks over this long holiday weekend for a total of 100,000 meters in 5 days.

Danya

6:30 am 8.5 mile recovery run.

8:00 pm

ride 10:00

x10 squat

x10 lunges

x5 jump squat

4 rounds

5:00 rest

100 meter intervals w/2:00 recovery

5 rounds

Its important for Danya to work on basic strength, as well as speed. We are roughly 10 weeks out from a marathon. "I have not hit a wall yet," Danya..."you will," Chase. While no one wants to test a limit, or possibly allow themselves to find that wall, I believe its paramount to achieving your goals to know your weaknesses, and your limitations: we all have them, we may as well know where they are and how to work through them.

Mcbaggins

6:30 am 8.5 mile recovery run. During recovery sometimes walking is an important aspect. After a long week of running and preparing for a Sunday 14 mile tempo run a slow recovery day was in definite need. Danya and I ran/walked from Liberty Park up through Memory Grove and back to the park for a victory lap. Good conversation and an easy stride was on the agenda: mission accomplished.

5:00

ride to the gym via Bianchi

warm up: row 10:00

x6 d.l.

x6 bent over row

x6 clean

x6 lunges

x6 front squat

x6 push press

x6 pushup

4 rounds:

45#

65#

75#

95#

rest 2:00 between rounds

after a long time not lifting, and not doing much intensity (other than some tempo runs, and speedwork at the track) I felt it necessary to light up the row machine:

4 x 300 meters (trying to maintain a pace under 1:00)

rest 1:00 between efforts

:56/:57/:58/1:01

x30 whipsmash

:30 static ring hold

:30 rest

2 rounds

7:00

10k row maintain under 2:10 pace

2:09.4/42:58