W.O.D.: I T/TT Day 2 Week 9
CFE STRENGTH & CONDITIONING WOD: Rest Day
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1M @ 85% 1M TT pace
Bike (SUN): 12M TT
Run (SUN): 13.1M TT
Row (SUN): 15k @ 85% 10k TT pace
Ruck (SUN): 13M @ 85% 10k TT pace
Post sport and time to comments.
Swim (OFF): OFF
Bike (SAT): 12M TT
Run (SUN or SI): 13.1M TT
Post sport, time, or distance to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
on Sunday, March 10, 2013 at 05:45 am
3/10/13 WODAlternating Intervel 800m Bike/400m Run. Recovery was going from one to another and it was way under 2 minutes. 10 min warm-up ob Bike, 12 x 800m Bike/400m Run, 10 min run cool-down with drills. Bike times were 1:11-1:17, Run was 6:20-6:25 pace.
Did some strength work after. Presses- 105#/2 sets/5 reps, 120,125#/2 sets/3 reps, 135,135,140#/3 sets/ 1 rep. Pull-Ups- $ sets/10 reps. Ring Rows- 3 sets/10 reps.
Mobility work after. Strength Recovery after race yesterday definitely helped in being able to go hard today.
on Sunday, March 10, 2013 at 03:55 pm
Catching Up...3/7: I did a combination of short and long swim intervals in the AM since I was only able to make it to the pool once this week. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 250 with 2:00 Rest (4:24, 4:30, 3:37), 4 x 75 with 2:00 Rest (1:09, 1:07, 1:08, 1:07), 200 Cool Down + Mobility.
In the PM, I worked on technique for Snatch and Squat Snatch.
3/8: I did WOD 13.1 - Made it through 40 Burpees, 30 Snatches @75, 30 Burpees, and 4 Snatches @135. Score was 104. I was pretty happy with that given that 135 is my 1 rep max on snatch and I only achieved that on Monday of this week!
Afterwards, I did 4x1 Snatch (115, 125, 135, 145F) and 4x1 Clean & Jerk (135, 145, 155, 165F).
3/9: I did the local Gladiator Run - a 6.7 Mile mud run and obstacle course. LOTS of hills. I am not sure of my exact finish time but it was right around 60 minutes.
3/10: I did the 12 mile Bike Time Trial in 34:30. Followed up with lots of mobility work.
on Sunday, March 10, 2013 at 04:45 pm
Endurance RowRow 15k
Running trail is still iced over, so no running today. I am pretty sure that was the first time I rowed more than 5k.
on Sunday, March 10, 2013 at 08:02 pm
10 min easy
8 min tempo
7 min easy
on Monday, March 11, 2013 at 01:32 am
Roller-skiRoller-ski 20,23 km
-3 C, and a bit windy. Some snowflakes as well.
on Monday, March 11, 2013 at 02:17 pm
Day 177Only made it 8k at ~ 4:45 pace before
GI issues forced an early quit.