Week Two of Endurance Work (August 30 - September 5)

Monday, August 30, 2010
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.

Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between.  Cover as much distance as possible in each of the 2 intervals.

Tuesday, August 31, 2010
Squat, Bench Press, Power Clean

Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips

Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.

Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds

Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Friday, September 3, 2010
Squat, Press, Deadlift

Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between.  Objective is to hold the Highest AVERAGE pace

Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between

Weekly Template for Endurance Workouts

Since I'm training to run a half-marathon on October 30th, and I want to eventually run the Pike's Peak Marathon, I've created this weekly template for workouts somewhat based on CrossFit Endurance's schedule:

M	T	W	Th	F	Sat	Sun
S	X	X		S	X
E		E	E	E		E

where S = Strength workout, E = Endurance Workout, and X = CrossFit Workout

Week One of Endurance Work (August 23-29)

Monday, August 23, 2010
Starting Strength: Squat, Press, Clean

Then, 3+ Hours Later:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint

Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1

3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate

Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135

Then, 3+ Hours Later:
10 seconds on, 5 seconds off  for 20 rounds.

Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18

Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift

Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball

3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows

Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)

Tuesday, August 17, 2010 - Run 30 minutes

Run as far as you can in 30 minutes.  Post distance to comments.

Justin = 3 miles

Chance Monday, 8/16/2010

Squat- 270 3x5
Press- 145 1x5+ 135 2x5 Shit was just too heavy.
Deadlift- 275 1x5 (Working on form, because I feel like my back was bent on 315)

Monday, August 16, 2010

Squat - 3x5 (280)
Press - 3x5 (140) failed on the last rep
Deadlift - 1x5 (325) - form was a bit off, need to back off a bit to ensure perfect form

Friday, August 13, 2010

Workout A2:
3x5 Squat (275)
3x5 Bench (200)
5x3 Power Clean (180)

Yep, I finally got another 2.5 pound weight.

Squat= 265 2x5 + 4
Bench= 175 3x5
Cleans=200 5x3

Justin - Wednesday, August 11, 2010

Workout B1:
Squat 275 - 2x5 + 2 (tweaked my back on the second)
Press 145 - 1x5 + 4, 135 - 1x5
Good Mornings 65 - 3x8
Chin-ups - 3x6

Novice Lifting Program

Workout A

Squat

Bench Press

Deadlift/Power Clean

Workout B

Squat

Press

Back Extension

Chin-ups/Pull-ups

Deadlift and power clean alternate every time workout A is done, and chin-ups alternate with pull-ups for workout B.  

The Week Thus Far

Monday 8/9/2010
Squat- 3x5 245
Press-3x5 135

Wednesday 8/11/2010
Squat- 3x5 255
Press-3x5 135

Working my two weakest lifts.

Justin - Monday, August 9, 2010

Squat = 5, 2 @ 295#, 3, 5 @ 225 (doing form work - my shoulders aren't quite flexible enough to prevent bent wrists when holding the bar)

3x5 Bench Press (195#)
1x5 Deadlift (315#)

Saturday 8/7/2010

Squats= 3x5x235
Bench=3x5x185
Cleans=1x3x205 1x1x205 1x2x200 2x3x185 (Had to go down)

Justin - Thursday, August 5, 2010

3x5 Squats (275#)
2x3 Handstand Push-ups
5x3 Power Cleans (175#)

Pacing

I made a list of this shit, just so I know what to shoot for for the next two weeks.

Week 4 (Aug.8-14)
Monday-Squat=240, Press=130, Deadlift=285
Wednesday-Squat=245, Bench=200, Clean=210
Friday-Squat=250, Press=135, Deadlift=295

Week 5 (Aug.15-21)
Monday-Squat=255, Bench=205, Clean=215
Wednesday-Squat=260, Press=140, Deadlift=305
Friday-Squat=265, Bench=210, Clean=220

Chance Wednesday, August 4

Squat: 225x5x3
Press: 125x5x3
Power Snatches: 95x5, 115x2, 135x3, 145x2.

I tried some full snatches, and they are hard as hell.

Chance Monday, August 2, 2010

Squats 5x3 215 (Easy)
Cleans 5x3 195 (Medium)

Tuesday (Today)
Pull-ups 3x10
Chin-ups 3x5
Barbell curls 5x3 105
Ran 1/2 Mile

For Chance: Good shit

Learning How to do Full Cleans by Bill Starr
Learning How to do Full Snatches by Bill Star

Justin - Tuesday, August 3, 2010

3x5 Squats (285#)


Press (5, 5F @ 145#, 5 @ 135)


1x5 Deadlift (305#)