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Old 01-05-2007, 06:56 PM   #1
Stuart Wylen
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[face=arial,helvetica][/face]DAY 1 OF TRAINING LOG
Friday, January 5, 2007

DEADLIFTS, SQUATS, ABBREVIATED SPRINTS

WARMUP
CII 10 minutes 1770m

DL 3 sets of 12: 135, 185, 185
Squat 3 set of 20: 100, 100, 135

Back extensions 15
Hanging leg raises 30

Very abbreviated sprints and stair climber run
(Experienced some kind of blood flow occlusion to brain from squat bar)
}
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Old 01-05-2007, 09:01 PM   #2
Stuart Wylen
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[face=arial,helvetica]WEEKLY SUMMARY 12/30/06-1/05/07

S hot yoga. walking.
S hill walking 2.75mi (last 0.6 jog)
M rest.
T comprehensive conditioning/strength endurance/drilling (1.0)
W #1 bike uphill 1mi. #2 run 1mi, hot yoga, walk/run 1mi.
T #1 walk/jog 1mi w/groceries. #2 strength endurance and burpees (light)
F deadlifts and squats (olympic). short sprints.[/face]
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Old 01-06-2007, 09:30 PM   #3
Stuart Wylen
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Saturday, January 6, 2007

RUNNING, FREESTYLE YOGA, PUSHUPS/HSPU

Run 1 mile
Yoga playground (hot yoga, freestyle)
(core, strength endurance, isometrics,
pushups, divebombers, HSPU, held squats,
walls sits, headstands, handstands, etc)
Run 1 mile uphill
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Old 01-07-2007, 05:12 PM   #4
Stuart Wylen
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Sunday 1/07/07

CLEANS&PULLUPS, BAG WORK, LIVE GRAPPLING (1 hour)

Circuit:
Cleans, 30kg+45# = 111# (3 sets of 12)
Pullups (3 sets of 10)

Bag work - approximately five 1-minute rounds

Live grappling - 3 or 4 rounds
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Old 01-08-2007, 07:23 PM   #5
Stuart Wylen
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Monday 1/08/07

REST DAY
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Old 01-09-2007, 07:59 PM   #6
Stuart Wylen
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Tuesday 1/09/07

CONDITIONING, RUNNING, ISOMETRICS
1. ICT#1 (Ross Enamait, Never Gymless)

Burpees, pullups, squats, pushups
2 circuits, no rest: 60 seconds each, then 45 seconds each
Total: 7 minutes (truncated ICT#1 here due to severe muscle tension headache)

After 2-hour break:

Run 1.3 mi (moderate-paced intervals, stairs x1)

Burpees, pullups, squats, pushups
2 circuits, no rest: 30 seconds each, then 15 seconds each
Total: 3 minutes (completion of ICT#1)

2. Isometrics

Wall press, bent over row, overhead press circuit 5x 6sec ea
Wall sit 1 minute.
neck work.
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Old 01-10-2007, 10:26 PM   #7
Stuart Wylen
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W1.10.07

STRENGTH, RUNNING, CORE

1
Strength - all bodyweight except good a.m.'s w/55# barbell
Paired minicircuits
Pullups 11, 11, 11, 11
Ham curl (piano bench) 20, 20, 20, 20
One-handed pushups 4, 5, 5, 4
One-legged squats 10, 12, 10, 10
HSPU 6, 6, 6, 5
Good a.m. 15, 15, 15, 15
Triceps 10, 10, 10
Calf raises (1 leg) 10, 10, 10

Notes: Pullups: Neutral, thick narrow grip, towel, neutral. Pushups and squats need improvement on form (squats balance-assisted, on toes). One-limbed exercises: numbers are per side. Triceps: Set 1 is bodyweight triceps extensions. Sets 2 and 3 are diamond pushups.

Run 1.3mi moderate pace includes stairs x1

2. Core #2, Ross Enamait Underground Guide, modified
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Old 01-11-2007, 08:59 PM   #8
Stuart Wylen
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Thu1.11.07

Warmup: Calisthenics, 1 set

Interval Challenge 26min
4 circuits with minimal rest (headache slowed pace)

12 burpees
24 pushups
36 squats
400m run

Break.

Cooldown: ConceptII 2000m 10:45 (=a little over 2:30pace)

Pace on runs: 7:19, 6:58, 6:58, 6:40 (finishing burst 5:00)

Workout #2: Isometric punches, hamstring raises, and neck work.
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Old 01-11-2007, 09:09 PM   #9
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This thread has been moved to rosstraining.com. Back this summer with WODs!
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