4/27/11 Training Journal- Met-con and 3 mile run

The fuel is re fired after being humbled by the Florida State Paddleboard Championships. I've purposefully backed off training a little to give my body a chance to recover. Now it's time to step it up and peak for Key West and Gulf Coast races.

Goal
3 mile run
Met-Con strength training with Training Partner Jason Grace

Run Summary
Wanted to take it easy, but get in a good sweat. I took the Bay shore route from Harbour Island and knocked out 3 miles in 27 minutes. I was impressed with 9 minute miles since I have cut back running and was just trying to jog.

Workout Summary
Met-Con Metabolic conditioning- is simply power endurance workouts designed to keep my HR very high while performing powerful movements. This is proven to improve SUP work capacity. Those crazy cross-fit people live in this phase. Performance training goes in cycles to prevent over training and plateaus.

This felt fantastic. The volume was just right. Could definitly tell we were fatiguing in power movments, but without sacrificing form. Great workout it's so fun to chuck medicine balls around.
Core Warmup
Lateral Resist Tube Walks
Indo Board- Free Style
Indo Board Bar SUP chop
KB Traingles

Block 1   150 reps
KB Walking Swings X50
MB Over Shoulder Toss X 50
Hurdle Hops X 50

Block 2 150 Reps
DB snatch X 50
MB Soccer Throw X 50
Hurdle Shuffle X 50

Block 3 100 Reps
25 DB Burpees
25 Pushup Rows
25 Pullups
25 Pop Pushups

50 Rep Finisher
10 MB Slams
OH Run down/ back
10 MB Chest Press
Arms Extended RUn down/back
10 MB toss Right
Run down/back
10 MB toss Left
Run Down Back
10 MB Bupees
Run Down back