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Old 05-05-2009, 03:30 PM   #11
Camille Lore
 
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Re: Strength Training and a six minute mile

Dang!
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Old 05-06-2009, 03:42 PM   #12
Kelly Moore
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Re: Strength Training and a six minute mile

Low back and left knee a bit sore after falling off a ladder while putting up shelves in the garage.

4x90sec runs at .65 cadence
1x6 minute run at .66 cadence
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Old 05-07-2009, 08:35 PM   #13
Kelly Moore
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Re: Strength Training and a six minute mile

Back feeling better today; knee a bit swollen but not hurting as much.

Back Squats: 5x5x200 - Felt light and shoulder felt good too. Finally able to bring my hands in closer which allows me to keep my torso tighter.
Shoulder Press: 5x5x90 - Left thumb around bar, right thumb not around bar
Weighted Pullups: 5x5x27 - Strict, no kip dead hang. Chest dropping to throat touching bar each rep

These low rep days are great....do a set, do work on computer for 3 minutes, do a set, another 3 minutes of computer work, etc....makes good use of the rest breaks!
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Old 05-08-2009, 08:08 AM   #14
Kelly Moore
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Re: Strength Training and a six minute mile

"Grace" 30 squat cleans and jerks.

7:58 - 85# full squat cleans and jerks. No presses, push presses or thrusters.

This is one of the few times I've done a ballistic overhead movement in many months due to shoulder and hand injuries. The Rolfer has been working to break down the scar tissue in my hand and the deepest damage seems to be much improved. The damage in the upper levels still very painful - I can not fully open my hand and my right thumb is still weak. I simply could not go any heavier today; I was pleased to do what I did.

Finished with a bit of Pose run technique work:

4x90 sec .65 temp
1x6 min .67 tempo
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Old 05-10-2009, 05:48 PM   #15
Kelly Moore
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Re: Strength Training and a six minute mile

Back Squat:

205x5x5 - easy, but could feel the pull in right hamstring (woke up with it, don't know why)

Finished with:

800 meter runs

3:38
3:46
3:52
3:56

Legs felt like lead!
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Old 05-11-2009, 09:49 AM   #16
Kelly Moore
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Re: Strength Training and a six minute mile

Squat cleans:

95x5x3 - Hand hurts! But I think my "bar free" Burgener warmups have helped a little; it feels like I'm pulling hard (not high) and getting under the bar faster. It also feels like I'm not trying to swing the bar like a kettlebell - much more upward rather than outward movement. I may finally be getting the clean movement, although the weight is still so light it's hard to tell. Time to get the video rolling.

Bench Press:

135x5x5 - Able to keep the bar off the pressure point using a thumbless grip on the right hand. Surprisingly easy sets; I was scheduled to use 145# but opted for 135 instead due to hand pain from the cleans. No shoulder pain provided I work to keep my elbows in (I can not let them flair out).

Deadlift:

250x1x5 - Beltless, dead stop reps. Very strong, easy weight.
225x1x10 - Beltless, dead stop reps. 2-3 breathes between reps, hands stayed on bar entire time.
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Old 05-11-2009, 10:04 AM   #17
Karin Jonczak
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Re: Strength Training and a six minute mile

woohoo, Kelly's back!!!

thread subscribed too :-)

Karin
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Old 05-11-2009, 11:27 AM   #18
Camille Lore
 
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Re: Strength Training and a six minute mile

Some inspiring work happening here. Man, I struggled with 110lb squats today, and you say 200 is easy? Gives me hope that in 5 years maybe I'll be calling a solid weight easy too
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Old 05-12-2009, 08:20 AM   #19
Karin Jonczak
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Re: Strength Training and a six minute mile

Quote:
Originally Posted by Kelly Moore View Post
Hi Helen,

It's the tempo I plug into the tempo trainer gizmo. I believe that .67 is about where Coach MacKenzie had me set the trainer to start this cycle the last time. Of course, it would help if I could find the cadence conversion chart that is hiding in this mass of boxes in the living room. The smaller the number, the faster the cadence. .69 is too slow....I can't make myself run that slow unless I overreach my stride.
Kelly -

Conversions are 'simple'...

BMack just gave you the decimal version of beats per minute.

.67 is 90 beats per minute (rounded up)
(which is why .69 is too slow because it works out to about 87 which is below the tempo of 90BPM you need for ground reaction).

so just grab your calculator, no need for Brian's sheet :-)

KK
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Old 05-12-2009, 03:58 PM   #20
Kelly Moore
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Re: Strength Training and a six minute mile

I was going to do "Kelly" in honor of my birthday, but I'm not feeling too good. A metcon workout would not be advised today. So, squat clean singles for me today. My hand hurt a great deal doing this WOD, but my technique is much, much better than it has been in the past.

120x7x1 - I don't think I've squat cleaned 120 more than a handful of times with plenty of misses mixed in. No misses, good solid catches at the bottom. Would have tried heavier but my hand was hurting too much - probably best to stay where I was to keep working in the improved technique.

Hey Camille,

Just keep working at it. It took my 25+ years to get where I am....I plan to make double bodyweight squats for a set of 10 mine (funny that I think that's pretty good when I was doing 205 for a set of 20 reps...now that was impressive!).

Karin - thanks! My calculator has been gathering too much dust lately!
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