What a gorgeous day in Tampa Bay! Psyche! Yes i just pulled a 90's on you. That's what happens when an outdoors man is stuck inside a cave all day. Tornado's, hurricane force winds, falling trees, and record lightning strikes. We must be paying for the last 2 months of perfect FL weather. Anyways...
Fighting Weight
204!
9 lbs to go in 6 weeks. 1.5 lbs a week. to make my goal for the Key West Race.
So my SUP session is out for today time to get innovative.
I wanted to duplicate the muscles and energy systems used in SUP. Trying to perform close to lactate threshold and killing my core. So here's what I came up with without planning. I wasn't as concerned with reps as I was with getting to the burn out on each activity.
Block 1
Row 500 Meters (I am improving here even got my first 500 in 1:35!)
KB Triangles 15 each side (works obliques and the "reach muscles")
TRX scorpions (getting better here i used to only be able to do 5 I did near 10 each set)
Block 2
Free Motion SUP chops (use bar attachment, hold like a paddle, and crunch)
Rope Temper tantrums (till i ran out of ATP about 20 reps)
Basketball court sprint
Block 3
Free motion Paddle decel (this mimics recovery the turn over or" punch of the stroke when paddle is out of water) Very hard!
Rope alternating arm temper tantrum (starting to get cooked by this point)
This only took about 30 mins and totally kicked my ass. It was a nice change of pace from my Power and endurance workouts of late, it was kind of in the middle. Nice curveball on opening day to keep the body guessing. That's how we get better.
Happy Opening Day People
The next two days are the greatest two days of the year. The rebirth of spring brings hope to all that love the greatest game in the world. There is no such game that mirrors our lives better than baseball. There is no such sport that is more diverse with nationalities. Baseball is Uniquely American and should be celebrated for what it still is our national past time. Remember catch with your dad, the first time you oiled up a new glove, juggling in the dugout while riding pine, sunflower seeds, big league chew, the first time you saw that green grass, or your first beer in the wrigley field bleachers. For today is opening day and may this finally be next year.
As a personal training manager at an elite club in Tampa and up and coming racer on the FL SUP race scene, this page is to share my vast knowledge of fitness and race training through blog, video, links, and workouts.
Thursday, March 31, 2011
Wednesday, March 30, 2011
SUP Training Journal 3/30/11 EET Power Workout/ Caladesi 6 mile run
Goal
EET Power workout (light volume)
Run
EET Power workout summary
My shoulders are a little fatigued from my recent tough SUP sessions so today was a scheduled lighter day. The main event for strength training is my training session with my trainer Jason Grace on Friday.
3 rounds each block
Block 1
Wide Pullups 5
TRX "muscle ups" X10 AFAP (as fast as possible)
Block 2
DB Press 90's X 5
Switch pushups X 10 (staggered hands, push off as high as I can as fast as I can switching stagger)
Block 3
Free Motion Straight Arm Lat 30lbs x 5
Medicine ball slam 15lbs X10 (temper tantrum! woo hoo)
Block 4
Free Motion(FM) Fly 35lbs each stack X 5
FM 1 arm fly for spped 25lbs X10 AFAP
Basketball shooting cool down 10 minutes
Upper body is tight, did some corrective exercise for shoulders
Run Summary
"It's good for the soul when there is not a soul in sight" Dave Matthews in Kenny Chesney's I'm Alive.
Got out of work a little early today due to working this Sunday so I made the most of my time. I went straight from work to my secret spot on North Beach and went for a run. Here's some photos from my gorgeous soul filling journey.
Shell tree about 1.4 miles down right at the state park boundary.
Tiki man about 1.75 miles into the run
Turned onto the hammock loop about .4 into the trail. Love the smell of pine needles. Beautiful Live Oaks!
About a mile into trail 3.1 miles from start, when I started hearing thunder. That's usually a good sign to turn around, but i went another .4 miles anyway.
I turned around at 3.5 miles and took a little shorter trail back to the beach. Light rain started falling and as I neared the gulf I could see a major squall line.
The rain was never too bad and the wind actually shifted to make it an "Irish blessing" run meaning the wind was always at my back. I got out of leisure enjoy the scenery mode and averaged 8:20 miles as I ran the 2 miles back to my starting point. This run was amazing. I saw less that 10 people in my hour journey and they were all in the first 2 miles. Makes you really scratch your head about the people who come here on vacation to cram into motels on south beach. It also blows my mind that this is what this entire area should be like. I need to make this run mandatory at least once a week.
Total run 6.2 miles
58 mins (amazing considering I took all these pictures walked a little and I was running on sand and on trails)
EET Power workout (light volume)
Run
EET Power workout summary
My shoulders are a little fatigued from my recent tough SUP sessions so today was a scheduled lighter day. The main event for strength training is my training session with my trainer Jason Grace on Friday.
3 rounds each block
Block 1
Wide Pullups 5
TRX "muscle ups" X10 AFAP (as fast as possible)
Block 2
DB Press 90's X 5
Switch pushups X 10 (staggered hands, push off as high as I can as fast as I can switching stagger)
Block 3
Free Motion Straight Arm Lat 30lbs x 5
Medicine ball slam 15lbs X10 (temper tantrum! woo hoo)
Block 4
Free Motion(FM) Fly 35lbs each stack X 5
FM 1 arm fly for spped 25lbs X10 AFAP
Basketball shooting cool down 10 minutes
Upper body is tight, did some corrective exercise for shoulders
Run Summary
"It's good for the soul when there is not a soul in sight" Dave Matthews in Kenny Chesney's I'm Alive.
Got out of work a little early today due to working this Sunday so I made the most of my time. I went straight from work to my secret spot on North Beach and went for a run. Here's some photos from my gorgeous soul filling journey.
Shell tree about 1.4 miles down right at the state park boundary.
Tiki man about 1.75 miles into the run
Trail head entrance about 2.1 miles down beach
Early trail. Love that no one is out here!
Turned onto the hammock loop about .4 into the trail. Love the smell of pine needles. Beautiful Live Oaks!
About a mile into trail 3.1 miles from start, when I started hearing thunder. That's usually a good sign to turn around, but i went another .4 miles anyway.
I turned around at 3.5 miles and took a little shorter trail back to the beach. Light rain started falling and as I neared the gulf I could see a major squall line.
The rain was never too bad and the wind actually shifted to make it an "Irish blessing" run meaning the wind was always at my back. I got out of leisure enjoy the scenery mode and averaged 8:20 miles as I ran the 2 miles back to my starting point. This run was amazing. I saw less that 10 people in my hour journey and they were all in the first 2 miles. Makes you really scratch your head about the people who come here on vacation to cram into motels on south beach. It also blows my mind that this is what this entire area should be like. I need to make this run mandatory at least once a week.
Total run 6.2 miles
58 mins (amazing considering I took all these pictures walked a little and I was running on sand and on trails)
Tuesday, March 29, 2011
3/29/11 Training Journal, SUP intervals, Beach Fun, and Yoga
Goal
SUP (8 X 5min :1min rest) Intervals + 1 mile sprint
Beach Fun
Yoga
SUP Summary
Board YOLO Eco Trainer
Launched from my "work" dock in down town Tampa at Post Harbour Apartments. It was a pleasure to finally get some manageable conditions with 10mphs and mostly flat water. The conditions have handed it to me in my last two training paddles. I headed out towards Davis Island and the bayshore route in an attempt to map some distance land marks for training partner Jeff Comer. I had the down wind on the way out and I was flying! Even with two one minute rests my first mile was 11:30. That is blazing on a stock board. I got progressively slower with each mile mostly because I got lazier in my rests. 2nd mile was 12:23. I turned around at 2.25 miles at Howard and bayshore and headed into the wind. My 3rd mile was in the 13's. After I completed my 8th and final 5:1 interval I took a full 3 minute rest. This was perfect timing as a pod of dolphins was feeding just off the bayshore sea wall. This site never gets old as the walkers and runners got quite the show of dolphin rolls, jumps, and splashes. I had about a mile back to my launch spot and I decided to go 100%. I knocked out 1.1 miles in under 13 minutes. Pretty fast for the end of a workout on a stock board. Overall all I felt great today. I'm glad I backed off my workout yesterday.
4.5 miles in 1:03 (11 minutes of this time was "rest" at very slow speeds)
Beach Fun
Erica and I walked down to the beach at sunset. It was quite peaceful for spring break with over cast skies. The water was extremely glassy. Would have been perfect for a sunset paddle. Doh! We played crack ball for about 30 minutes before sitting down and soaking in the serenity.
Yoga
I'm getting addicted to my fit TV yoga's. Turning this off after posting and harnessing my chi. YOLO!
SUP (8 X 5min :1min rest) Intervals + 1 mile sprint
Beach Fun
Yoga
SUP Summary
Board YOLO Eco Trainer
Launched from my "work" dock in down town Tampa at Post Harbour Apartments. It was a pleasure to finally get some manageable conditions with 10mphs and mostly flat water. The conditions have handed it to me in my last two training paddles. I headed out towards Davis Island and the bayshore route in an attempt to map some distance land marks for training partner Jeff Comer. I had the down wind on the way out and I was flying! Even with two one minute rests my first mile was 11:30. That is blazing on a stock board. I got progressively slower with each mile mostly because I got lazier in my rests. 2nd mile was 12:23. I turned around at 2.25 miles at Howard and bayshore and headed into the wind. My 3rd mile was in the 13's. After I completed my 8th and final 5:1 interval I took a full 3 minute rest. This was perfect timing as a pod of dolphins was feeding just off the bayshore sea wall. This site never gets old as the walkers and runners got quite the show of dolphin rolls, jumps, and splashes. I had about a mile back to my launch spot and I decided to go 100%. I knocked out 1.1 miles in under 13 minutes. Pretty fast for the end of a workout on a stock board. Overall all I felt great today. I'm glad I backed off my workout yesterday.
4.5 miles in 1:03 (11 minutes of this time was "rest" at very slow speeds)
Beach Fun
Erica and I walked down to the beach at sunset. It was quite peaceful for spring break with over cast skies. The water was extremely glassy. Would have been perfect for a sunset paddle. Doh! We played crack ball for about 30 minutes before sitting down and soaking in the serenity.
Yoga
I'm getting addicted to my fit TV yoga's. Turning this off after posting and harnessing my chi. YOLO!
Monday, March 28, 2011
3/28/11 EET Power Phase Week 2
Goal
Complete progression of last Monday's EET workout
Swim 30 mins
Fighting Weight
205 (woo to the fricking hoo!)
Goal 195 by 5/14 for Key West race.
Summary
Crazy busy day and crazy rainy day. The swim was rained out. Every time I got a break to swim it started raining again. Boo! I also got pushed to my workout till about 2:15 which didn't help my energy level. To continue with the excuses my shoulders and core were pretty fatigued from yesterday's 8 mile crazy condition paddle.
Anyways here's what happened
Block 1
Power Cleans 135 X 5
Tri Plane Vertical Jump X 10
1 min rest repeat for 3 sets (felt pretty good, but definitely not 100%)
Block 2
Push Jerk 135 X 5
Hop Press 15 X 10sec
1 min rest, repeat for 3 sets
On my last round of push jerk, whether it was too heavy or I was too fatigued I decided to stop. My elbow began to hurt and i have a history of tendinitis flare ups. I decided to cut my losses and cut my workout short.
I vow to get 30 mins of exercise every day so I went to the Bball court to shoot hoops. Big reminder to anyone reading this if you aren't feeling your planned workout, you don't always have to push through. I go for the fun route in these situations. It keeps me from over training and makes me want to come back harder the next day. One of the bball hoops was down to 8 foot so I went back to being 13 years old and wanting to be Michael Jordan. I got some 360's, some bounce off the floor then the backboard, and even went for the free throw line dunk! Ok it was a volley ball line, but I'm a chubby white kid give me a break. Anyways i alternated jump shots on the big hoop and dunks to keep my heart rate up. Lots of fun and the 30 min flew by. On to fight tomorrow.
Complete progression of last Monday's EET workout
Swim 30 mins
Fighting Weight
205 (woo to the fricking hoo!)
Goal 195 by 5/14 for Key West race.
Summary
Crazy busy day and crazy rainy day. The swim was rained out. Every time I got a break to swim it started raining again. Boo! I also got pushed to my workout till about 2:15 which didn't help my energy level. To continue with the excuses my shoulders and core were pretty fatigued from yesterday's 8 mile crazy condition paddle.
Anyways here's what happened
Block 1
Power Cleans 135 X 5
Tri Plane Vertical Jump X 10
1 min rest repeat for 3 sets (felt pretty good, but definitely not 100%)
Block 2
Push Jerk 135 X 5
Hop Press 15 X 10sec
1 min rest, repeat for 3 sets
On my last round of push jerk, whether it was too heavy or I was too fatigued I decided to stop. My elbow began to hurt and i have a history of tendinitis flare ups. I decided to cut my losses and cut my workout short.
I vow to get 30 mins of exercise every day so I went to the Bball court to shoot hoops. Big reminder to anyone reading this if you aren't feeling your planned workout, you don't always have to push through. I go for the fun route in these situations. It keeps me from over training and makes me want to come back harder the next day. One of the bball hoops was down to 8 foot so I went back to being 13 years old and wanting to be Michael Jordan. I got some 360's, some bounce off the floor then the backboard, and even went for the free throw line dunk! Ok it was a volley ball line, but I'm a chubby white kid give me a break. Anyways i alternated jump shots on the big hoop and dunks to keep my heart rate up. Lots of fun and the 30 min flew by. On to fight tomorrow.
Sunday, March 27, 2011
3/27/11 SUP 8 mile training paddle + Yoga
Goal
8 miles AFAP (as fast as possible)
Yoga (fit TV class)
Board
YOLO eco trainer (shoud have my 14 ft YOLO prowler in the next 2 weeks)
Summary
I am tired of the home track. Although I love the convience of dropping the board off my dock in the back yard I needed a change of scenery. I loaded my board and headed for my secret parking spot at north beach. There are a few public beach access spots, but very few known parking spots in the gorgeous North Clearwater Beach neighborhoods.
The weather was perfect! It was in the low 70's when i started and there was a building southern wind. The objective was to go downwind for 4 miles to the end of caladesi island and go through the pass and then head back fighting into the wind. I am getting better at reading down wind bumps, but still have much to learn. It didn't help that i had a backpack full of water and food in the bungee system of my board so every time i caught a bump and water rushed over the nose the backpack acted as a break stopping the water. This proved to be a great learning experience as I toyed with my foot positioning. This forced me to read bumps and get in to the right position. I felt like I was in my own private nature park. Dolphins, tarpon, rays, and I think I saw a turtle as i cruse along Caladesi State Park. There where only a handful of people on the pristine beach and made me wonder what the hell is wrong with all the people crammed into south beach. Don't they now paradise is only a couple miles away and it only takes a 2 mile walk or a ferry ride?
Anyway I could tell the wind was getting stronger and I caught a handful of waves just south of the pass between Caladesi and Honeymoon Islands. I went through the pass to a quiet spot where I was completely alone in paradise. I chugged a bottle of water, took down 3 shot blocks, and a banana to refuel. I was out of the water less than 5 minutes before I took on the "uphill climb" on the way home. It took only 49 minutes to go down wind and it took me 1:20 to fight the wind back. What a perfect training experience to get ready for Key West, there can't be that much more wind or current than I dealt with today. I am pretty sure my shoulders were as jacked as Dwight Howard's when I made it back. The couple days off payed dividends as I felt fantastic today. Can't wait to get my YOLO prowler. I want to go all the way around "Clearwater Beach/Caladesi Island" I'm guessing it's about 13 miles.
Other stuff
I bought some fresh grouper from Frechy's seafood market. Right off the boat! Going to go pan fry that sucker now to fuel up for another hard week of training.
Yoga tonight- I wrote it so now i have to do it.
YOLO!
8 miles AFAP (as fast as possible)
Yoga (fit TV class)
Board
YOLO eco trainer (shoud have my 14 ft YOLO prowler in the next 2 weeks)
Summary
I am tired of the home track. Although I love the convience of dropping the board off my dock in the back yard I needed a change of scenery. I loaded my board and headed for my secret parking spot at north beach. There are a few public beach access spots, but very few known parking spots in the gorgeous North Clearwater Beach neighborhoods.
The weather was perfect! It was in the low 70's when i started and there was a building southern wind. The objective was to go downwind for 4 miles to the end of caladesi island and go through the pass and then head back fighting into the wind. I am getting better at reading down wind bumps, but still have much to learn. It didn't help that i had a backpack full of water and food in the bungee system of my board so every time i caught a bump and water rushed over the nose the backpack acted as a break stopping the water. This proved to be a great learning experience as I toyed with my foot positioning. This forced me to read bumps and get in to the right position. I felt like I was in my own private nature park. Dolphins, tarpon, rays, and I think I saw a turtle as i cruse along Caladesi State Park. There where only a handful of people on the pristine beach and made me wonder what the hell is wrong with all the people crammed into south beach. Don't they now paradise is only a couple miles away and it only takes a 2 mile walk or a ferry ride?
Anyway I could tell the wind was getting stronger and I caught a handful of waves just south of the pass between Caladesi and Honeymoon Islands. I went through the pass to a quiet spot where I was completely alone in paradise. I chugged a bottle of water, took down 3 shot blocks, and a banana to refuel. I was out of the water less than 5 minutes before I took on the "uphill climb" on the way home. It took only 49 minutes to go down wind and it took me 1:20 to fight the wind back. What a perfect training experience to get ready for Key West, there can't be that much more wind or current than I dealt with today. I am pretty sure my shoulders were as jacked as Dwight Howard's when I made it back. The couple days off payed dividends as I felt fantastic today. Can't wait to get my YOLO prowler. I want to go all the way around "Clearwater Beach/Caladesi Island" I'm guessing it's about 13 miles.
Other stuff
I bought some fresh grouper from Frechy's seafood market. Right off the boat! Going to go pan fry that sucker now to fuel up for another hard week of training.
Yoga tonight- I wrote it so now i have to do it.
YOLO!
3/24/11 SUP Training Journal 1 mile Sprints & SUP rides in the pool while wearing a kilt?
Thursday
Super Busy Day Today
My gym, Harbour Island Athletic Club is hosting a huge party tonight so there is lots to be done. I also have marketing to do to for Brody and I's demo tomorrow to launch the partnership between HIAC and Stand Up Fitness to bring SUP to downtown Tampa. It's going to be 14 hr work day, but let's be honest I don't really work I have fun all day.
Goal
4 1 mile SUP sprints.
Summary
I met my SUP training buddy Jeff Comer at the Post Harbour dock and we were in for a windy one.
Our goal was to gps out 1 mile intervals along Bayshore so we didn't always have to rely on a watch.
By the time we got to the harbour island bridge it felt like I was on a treadmill. I knew an audible would be called. I made it .75 miles to the Davis Island bridge, but Comer was way far back and there were actual white cap swells coming off the bay. I turned around and we decided to head up the hilsborough river towards I275. I enjoyed this route as I hadn't gone this way yet. We made it 2 intervals out and decided to head back. We were both flirting with the over training line so I wasn't trying to be any one's hero today. After each mile interval we took full rest about 3 mins and talked a little. We completed 3 full intervals and about 3.5 miles when we made it back to Comer's dock. He called it a day and I finished up with some sprints to buoy turns until I totaled 4 miles in 58 mins.
Overall happy with my performance considering fatigue level and the 20 mph winds. I'm going to take it easy the next couple of days to save up for a big training run on Sunday.
Too much fun
So the party at HIAC was called the shamrock shake. We are aware that St. Patrick's day was a week ago, but we decided to throw an Irish themed blast anyway. Our parties are quite ridiculous with food from over a dozen different vendors. Pizza, Sushi, French, Mexican, you name it we had it. Our members washed it down with complimentary beer and wine while watching Irish dancers and listening to a live band.However, I might have been the most entertaining part of the evening. I dropped my YOLO original into the pool to market our upcoming programs and before you know it I had 10 kids lined up wanting rides! This was way too much fun. Some of the kids might have been over the weight limit as I nearly sank or fell in a couple of times. 2 kids turned into 3 on the board and the next thing you know I was exhausted and made a run for it. What a cool night!
Super Busy Day Today
My gym, Harbour Island Athletic Club is hosting a huge party tonight so there is lots to be done. I also have marketing to do to for Brody and I's demo tomorrow to launch the partnership between HIAC and Stand Up Fitness to bring SUP to downtown Tampa. It's going to be 14 hr work day, but let's be honest I don't really work I have fun all day.
Goal
4 1 mile SUP sprints.
Summary
I met my SUP training buddy Jeff Comer at the Post Harbour dock and we were in for a windy one.
Our goal was to gps out 1 mile intervals along Bayshore so we didn't always have to rely on a watch.
By the time we got to the harbour island bridge it felt like I was on a treadmill. I knew an audible would be called. I made it .75 miles to the Davis Island bridge, but Comer was way far back and there were actual white cap swells coming off the bay. I turned around and we decided to head up the hilsborough river towards I275. I enjoyed this route as I hadn't gone this way yet. We made it 2 intervals out and decided to head back. We were both flirting with the over training line so I wasn't trying to be any one's hero today. After each mile interval we took full rest about 3 mins and talked a little. We completed 3 full intervals and about 3.5 miles when we made it back to Comer's dock. He called it a day and I finished up with some sprints to buoy turns until I totaled 4 miles in 58 mins.
Overall happy with my performance considering fatigue level and the 20 mph winds. I'm going to take it easy the next couple of days to save up for a big training run on Sunday.
Too much fun
So the party at HIAC was called the shamrock shake. We are aware that St. Patrick's day was a week ago, but we decided to throw an Irish themed blast anyway. Our parties are quite ridiculous with food from over a dozen different vendors. Pizza, Sushi, French, Mexican, you name it we had it. Our members washed it down with complimentary beer and wine while watching Irish dancers and listening to a live band.However, I might have been the most entertaining part of the evening. I dropped my YOLO original into the pool to market our upcoming programs and before you know it I had 10 kids lined up wanting rides! This was way too much fun. Some of the kids might have been over the weight limit as I nearly sank or fell in a couple of times. 2 kids turned into 3 on the board and the next thing you know I was exhausted and made a run for it. What a cool night!
Wednesday, March 23, 2011
3/23 SUP Training Journal EET Power Workout 2
Goal EET Work 2
It was my turn to kick my trainer Jason Grace's ass. He hasn't used this phase much so this would be fun.
Remember EET phase goal is to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength
I'll be in this phase till 4/22. Hopefully you will see a powerful guy at the first WPA race on the 23rd.
1 minute rest between rounds of each block 3 sets of each.
Block 1
DL Power Pull 135 X 5 (from the ground using dead lift form powerfully perform an explosive upright row)
DB Burpee 10's X :10sec (got about 7 reps in before we burned out of ATP)
Cone Hop (dynamic balance drill focusing on shifting directions laterally and in sagital plane, similar to "cross" hops.
Block 2
DB Bench Lunge 30's X 5 (just enough wait to pre exhaust R leg then immediately into R leg of next exercise and then go back for Left leg)
Single Leg Knee Drive BW X 10 (from lunge use arm and opposite knee to explode off the ground)
Latter- ali shuffle, crossover,
Block 3
FM Lat Pull- 60 lb plate X 5
Spider Man's- from a squat and perform lat pull, jump as high and as far as you can letting the cables lift you like spider man. Perform 10 reps explosively)
Rope Slams- Who doesn't like to throw :10sec temper tantrum's
Block 4
Incline Press- 70 lb DB's X 5
MB Toss- 14lb soft MB- Jason and I tossed at each other, try to absorb and get rid of quickly like a VB set
Fists of fury- :10 sec on the punching bag all out
Block 5
Prone Bench Row- From a pushup position on a bench rowed a KB X 5
FM Hop rows- explosivly preform a cable row hopping backwards as you pull and forward to load
Rope battle- Alternate arm temper tantrum- was pretty gassed by here
Block 6
Plate Pushup- an incline pushup feet on bench with 45 lb plate on low back X 5
Side to side pushups- from knees explode as far and as high laterally on each pushup
Cool down- band stretch
a game of hoops
Summary
Felt great again today. I really enjoy this training phase. Jason did well today. He ran out of a little steam.
You peeps should look into the rope slam training. I'll work on a video for this once I get my new one in I ordered today.
Going to do something active at sunset time. Maybe a sunset paddle cruise, maybe to the beach for "crack ball" Find a way to burn 300-500 calories through something relaxing and fun! It all adds up. I got 11 lbs to loose before 5/14.
It was my turn to kick my trainer Jason Grace's ass. He hasn't used this phase much so this would be fun.
Remember EET phase goal is to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength
I'll be in this phase till 4/22. Hopefully you will see a powerful guy at the first WPA race on the 23rd.
1 minute rest between rounds of each block 3 sets of each.
Block 1
DL Power Pull 135 X 5 (from the ground using dead lift form powerfully perform an explosive upright row)
DB Burpee 10's X :10sec (got about 7 reps in before we burned out of ATP)
Cone Hop (dynamic balance drill focusing on shifting directions laterally and in sagital plane, similar to "cross" hops.
Block 2
DB Bench Lunge 30's X 5 (just enough wait to pre exhaust R leg then immediately into R leg of next exercise and then go back for Left leg)
Single Leg Knee Drive BW X 10 (from lunge use arm and opposite knee to explode off the ground)
Latter- ali shuffle, crossover,
Block 3
FM Lat Pull- 60 lb plate X 5
Spider Man's- from a squat and perform lat pull, jump as high and as far as you can letting the cables lift you like spider man. Perform 10 reps explosively)
Rope Slams- Who doesn't like to throw :10sec temper tantrum's
Block 4
Incline Press- 70 lb DB's X 5
MB Toss- 14lb soft MB- Jason and I tossed at each other, try to absorb and get rid of quickly like a VB set
Fists of fury- :10 sec on the punching bag all out
Block 5
Prone Bench Row- From a pushup position on a bench rowed a KB X 5
FM Hop rows- explosivly preform a cable row hopping backwards as you pull and forward to load
Rope battle- Alternate arm temper tantrum- was pretty gassed by here
Block 6
Plate Pushup- an incline pushup feet on bench with 45 lb plate on low back X 5
Side to side pushups- from knees explode as far and as high laterally on each pushup
Cool down- band stretch
a game of hoops
Summary
Felt great again today. I really enjoy this training phase. Jason did well today. He ran out of a little steam.
You peeps should look into the rope slam training. I'll work on a video for this once I get my new one in I ordered today.
Going to do something active at sunset time. Maybe a sunset paddle cruise, maybe to the beach for "crack ball" Find a way to burn 300-500 calories through something relaxing and fun! It all adds up. I got 11 lbs to loose before 5/14.
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