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Old 11-11-2011, 09:12 AM   #11
Ross Hunt
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Re: Power Endurance

Wednesday PM:

As many reps as possible in 10 minutes of :
Muscle-Up
~ Bodyweight (190-195) power clean

22/22

I did: 3 sets of 5+5 and then smaller sets

I had Intended to do an upper-body workout her plus sled pushing, but I didn't have the time.
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Old 11-11-2011, 09:16 AM   #12
Ross Hunt
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Re: Power Endurance

Thursday PM:

I tested my mile: 6:02.
Then 3 rounds of :
10 L-chins
Run 200m
10 incline push-ups
Run 200m
~9-10:00.

Another quick workout. I am quite pleased with the mile. I ran in a track on the dark, so I had to slow many times to angle my stopwatch and see catch light to read it; I'll call the time 6 flat. It was very easy; I should be in position to run 5:45-5:30 soon, and then work on pushing my times down towards the 1:15 split for a 5:00 flat mile.

A new facetious goal: Squat double bodyweight, deadlift 500, run 5:00 flat in one week.
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Old 11-13-2011, 04:37 PM   #13
Ross Hunt
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Re: Power Endurance

Friday: Rest

Saturday:

Slightly sick. Calves still destroyed from the mile +200s

~5-6 x 400m. Best time was a 1:09, which wasn't bad considering the circumstances. Calves just totally died on the last one and I was running heel-first and flat-footed, so I stopped.

In between sets: Strict Muscle up from L x 7, 2, 1 / 5, 2, 1, 1, 1 / Ring Dip x 10 / Ring dip x 8, 2 ,1
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Old 11-14-2011, 10:51 AM   #14
Ross Hunt
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Re: Power Endurance

Sunday PM:

Change of Direction Sprint:
T-Shuffle (sprint ~20, carioca left 10, carioca right 20, carioca left 10, backpedal 20m: just under 20 seconds; a 1.5 improvement.
T-Sprint (sprint 20, break left, sprint 10, turn 80m sprint 20, turn 180, sprint 10, sprint 20 back to start): ~16.3 seconds, down from 16.5.
Deadlift 3x 135, 225, 265, 315, 365, 415x1, 3x365, 365
Alternated:
-Hip Thruster 4x10x 185
-Evil wheel roll-out w/barbell 4x10
Glute-ham 45 degree extension: 25-30 reps x 25 pound plate
Sit-ups: 15 reps x 25 pound plate
extension : 15, sit-ups: 15


Not bad improvements on the T-drill considering that my calves were still totally fried. Deadlift was definitely adversely affected by the sprints the day before, but mostly I just tried to go up too fast within the workout and tried to take too much of a jump this workout. Need to go back down to 405x3 or even 400x3 and then go up by 5-pound increments again.
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Old 11-15-2011, 09:00 AM   #15
Ross Hunt
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Re: Power Endurance

Monday PM:

Bench Press 5x bar, 135, 165, 185x 4, 2, 2, 2, 2, 3
AMRAP 7 minutes: C&J 185: 20 reps in 6:45.
30 push-ups.

Not much time yesterday evening, so I kept it short.
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Old 11-23-2011, 08:12 AM   #16
Ross Hunt
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Re: Power Endurance

Yikes, I haven't posted in a year and a day.

Tuesday, Wednesday, Thursday--OFF

Friday, late PM:

Test Mile: 5:43, 22-second PR, felt pretty good.
Some push-ups chins, and short 200s

Saturday:

Power Clean singles up to 255, 5 singles x 255, missed 1, got it.
Back Squat: 3x 135, 225, 275, 5x 315, 335
Short MetCon: 3 rounds of:
-Row 200 meters
-15 Toes to Bar

I suck at toes to bar.


Sunday:
3-6 mile hike with some trail running interspersed.
Later:
HSPU singles (12). Haven't done these in ages, technique feels good.
L-Chins x total of 40 supersetted with
Push-ups: 50, 25


Monday Rest


Tuesday PM
Power Clean and Jerk singles to 255x1
Short Met-Con: 2 rounds of:
Power Clean 185x 1
Push-Press 185 x 10
Power Clean 185x 9
6:45. Had to break up second sets. (7/3 push-press, 5/5 cleans)


Work has been really busy over the past week but hopefully I can get the Deadlift workout in today.

Happy about the easy mile PR but want to focus more on my 400m.

Pleased that I was able to hit my squat goal (1 set of 5 at 20 pounds heavier) for this last week even though vicissitudes of schedule necessitated doing it a day after a recent mile PR.

500 dead/ 5:00 mile here I come
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Old 11-24-2011, 09:02 PM   #17
Ross Hunt
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Re: Power Endurance

Wednesday: Rest

Thursday PM:

Deadlift 3x 135, 225, 275, 315, (belt) 365, 385 solid, 405 sloppy lockout on last 2 but still there.
Untimed Strength Couplet:
>Bench Press 3x 135, 185 x 5, 3, 3, 3, 2, 1, 2, 1
>Deadlift 315 6 triples, mostly working on technique
Glute-Ab Couplet:
>Barbell Hip Thruster 2x 15 reps x 135
>Dragon-flag 2x 15 reps

Work has been busy, so schedule was disrupted, but I still managed to hit my reset deadlift numbers and consolidated Bench Press numbers. Not bad.

I will need to really hammer the posterior chain on my volume day and rest up to keep the deadlift momentum going, though.
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Old 11-29-2011, 10:58 PM   #18
Ross Hunt
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Re: Power Endurance

Friday Morning, Early (11/25/2011):

Ran 4x300m, each under 52.5, best was just under 50.
Mixed up with 3 sets of 20 strict push-ups, 3x10 L-chins
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Old 11-29-2011, 11:01 PM   #19
Ross Hunt
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Re: Power Endurance

Saturday: Rest

Sunday: Track workout again

100m x ~16 sec, ~14.5 sec
150m x 22.5 seec
200m x 30-31 sec
300m x 47-48 sec
400m x 67 sec., meh.
300m
20 push-ups
10 L-chins
300m
20 push-ups
10 L-chins
300 m
20 push-ups
10 L-chins
300m
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Old 11-29-2011, 11:05 PM   #20
Ross Hunt
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Re: Power Endurance

Monday PM:

Power Cleans up to 255x1, miss 265, some more singles and doubles at 245, alternated with vertical leaps and some high box jumps
Back Squat: 3x 135, 225, belt, 275x 3, 315x5, 335x3, 315x5, 5, 5
Alternated:
Chinese reverse plank drill
Chinese plank drill
Did sets of 30 sec each, moving up through bodyweight, 25 pounds, 35 pounds, and 45 pounds, and finishing with a minute each at 45 pounds

The reverse plank drill is placing feet on one bench, shouldesrs on another, weight plate on hips, elevating hips to parallel with hips facing up; the plank drill is the opposite.

Didn't meet back squat goal here, but I was seriously under-fed.
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