LT Uniform 091115

Strength:

Iso-Bench Press: (per arm)
1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #90
1 x 10 #100
1 x 10 #110
1 x 8 #120
1 x 6 #120
1 x 3 #120
1 x 3 #110
1 x 4 #100
1 x 6 #90
1 x 6 #85
1 x 4 #65
1 x 8 #55
1 x 12 #45
1 x 10 #45


Iso-Lateral Row: (per arm)
1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #90
1 x 10 #100
1 x 8 #110
1 x 8 #120
1 x 5 #120
1 x 3 #120
1 x 4 #110
1 x 5 #100
1 x 6 #90
1 x 6 #85
1 x 8 #65
1 x 8 #55
1 x 12 #45
1 x 10 #45


Cable Rows:
1 x 10 #105
1 x 10 #120
1 x 8 #135
1 x 4 #135
1 x 3 #135


...and a moment of silence before getting in my car to go home....

Rest

DONSA

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Deadlift
1 x 10 #45
1 x 10 #65
1 x 10 #95
1 x 5 #115
1 x 5 #125
1 x 3 #135
1 x 3 #155
1 x 3 #175
1 x 3 #195
2 x 3 #205
250m Warm up Row

Workout 1
"Christine" (modified)
3 Rounds
500m Row @ 1:35/500m Pace
12 Deadlifts #205 (bodyweight)
21 Box Jumps 31" *modified from 24"

- Rest 5 minutes, then -

Workout 2
"DG" (modified)
10 minute As Many Rounds/Reps As Possible (AMRAP)
8 Toes-to-bar
8 Dumbbell Thrusters
10 Barbell Walking Lunges #70 *modified from #35 dumbbell walking lunges

**Got 4 rounds + 1 rep (toes to bar)

Taper

Light "talk-test" jog.  2.5 miles.

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1 x 10 #45 Shoulder Press
1 x 10 #45 Back Squat
1 x 10 #65 Shoulder Press
1 x 10 #65 Back Squat
1 x 10 #85 Shoulder Press
1 x 10 #85 Back Squat
1 x 5 #105 Shoulder Press
1 x 5 #105 Back Squat
1 x 5 #125 Shoulder Press
1 x 5 #125 Back Squat
1 x 3 #135 Push Press
1 x 3 #135 Back Squat
1 x 1 #135 Push Press
1 x 1 #135 Back Squat


Workout
6 Rounds
7 Push Press #135
7 Back Squat #135
400m Sprint

Cardio

Run 0.5 miles away from your house and back.
- then -
Do two M100 cycles  See Bottom
- then -
Run 0.5 miles away from your house and back

- then -

2 x 20 Push-ups
2 x 20 Sit-ups

- then -

Stretch.  Do not do this quick.  Stretch head to toe, then do it again.  Revisit areas that are tight or show very limited mobility.

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1 x 5 #45 Hang squat clean
1 x 5 #45 Deadlift
1 x 5 #65 Hang squat clean
1 x 5 #65 Deadlift
1 x 5 #95 Hang squat clean
1 x 5 #95 Deadlift
1 x 5 #115 Deadlift
1 x 5 #185 Deadlift

workout:
21-15-9 Reps
Hang Squat Clean #95
Deadlift #185
Box Jump 30"

Pyramid Day

Same pyramid scheme, new goal:

Top your pyramid with 40 push-ups/sit-ups, then come back down.  You don't need to repeat the 40 reps at the top; your next set, go back down to 35, then 30, then 25, and so on.


Run:
Long, Slow, Distance:  2.75 miles.  In the middle, accelerate to 95% of your 1/4 mile split time for 0.5 miles, then return to your "talk-test" pace.

Tabata

8 Push-up Tabata (any type)

8 Sit-up Tabatas

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Strength:

Decline Power Curls
2 x 10 #25
2 x 10 #30
2 x 10 #35

Decline Dumbbell Skull Crushers
2 x 10 #25
2 x 10 #30
2 x 10 #35

Dumbbell Preacher
2 x 10 #30
1 x 10 #35
1 x 8 #35

Dumbbell Tricep Kickbacks
2 x 10 #25
2 x 10 #30
2 x 12 #35

Cable Curls
1 x 10 #95
1 x 10 #110
1 x 10 #125
1 x 10 #140
1 x 10 #155
1 x 7 #170
1 x 6 #185
1 x 3 #185
1 x 2 #185

Weighted Dips
1 x 10 #25
1 x 10 #35
1 x 10 #45
1 x 10 #55
1 x 8 #70
1 x 5 #80
1 x 3 #80
1 x 2 #80
1 x 1 #80

Fartlek... Seriously

Fartlek Run:

Run for 35 minutes.
- Run hard/sprint for 30 seconds
- Jog (light-"er") for 2 minutes


Runners Resource - Explaination

Wiki - Look at the Variations



5 x 25 Push-ups
5 x 30 Sit-ups

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Shoulder Press:
2 x 10 #45

Deadlift:
2 x 10 #45

Hang clean:
2 x 10 #45

Power clean:
2 x 10 #45

Squat Clean:
2 x 10 #45


Workout:
"Cindy Full of Grace"
3 Rounds:
- 3 Rounds of Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats
- then -
10 Clean and Jerk #135

Total: 9 rounds of Cindy and one full Grace


Modified "Elizabeth"
10-5-3-2-1
Squat Cleans #135
Dips

Rest

Perform your stretching routine.

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Strength:
Iso Lateral Bench (per arm):
1 x 10 #45
1 x 10 #45 @ 4021
1 x 10 #65
1 x 10 #90
1 x 8 #100
1 x 4 #110
1 x 4 #110
1 x 10 #45 @ 4021
1 x 5 #45 @ 20X1


Iso Lateral Row (per arm):
1 x 10 #35
1 x 10 #35 @ 4021
1 x 10 #55
1 x 10 #75
1 x 10 #95
1 x 7 #105
1 x 4 #105
1 x 12 #35 @ 4021
1 x 6 #35 @ 20X1


Snatch:
Burgener Warm-up #45 (bar)
1 x 4 #45 Power Snatch
1 x 10 #45 Squat Snatch
1 x 2 #65 Power Snatch
1 x 2 #65 Squat Snatch
1 x 2 #95 Power Snatch
1 x 2 #95 Squat Snatch
1 x 2 #115 Power Snatch
1 x 2 #115 Squat Snatch
1 x 2 #135 Power Snatch
1 x 2 #135 Squat Snatch
1 x 2 #155 Power Snatch
1 x 2 #155 Squat Snatch

Interval

Work on 1/4 mile times.

You should know the time goal you are trying to achieve in the near future.  Figure out what the 1/4 mile split time should be and work to decrease the interval time all the way out to 2.5 miles.

Ex.
Time Goal: 16:00/2-miles
= 8:00/mile
= 4:00/half-mile
= 2:00/ quarter-mile

Now, do not let your quarter mile drop below that time.  I do not know what type of runner you are, but chances are that you go out strong and try to "leg it out" in the end.  If you know your 1/4 mile split, you may find yourself going too fast in the beginning (and losing energy at the end), so, pace-down your run to stay closer to your split, then you will (more than likely) have more energy in the end.  You'll have more time to work on your overall speed later; right now, just pass.

When you are on the last 1/4 mile of your run, today, give an all out effort run.  You'll be surprised to find that you have more energy and closing speed than you thought.

To most people, running is more of a mental struggle than an ability struggle.


Finish with:
5 x 20 push-ups
6 x 20 sit-ups

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1 x 10 #45 Front Squat
1 x 10 #45 Back Squat
1 x 10 #45 Overhead Squat
1 x 10 #45 Shoulder Press
1 x 10 #45 Push Press
1 x 10 #45 Push Jerk
Burgener Warm Up


Workout:
25 Front Squats
25 Back Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Cleans
400m Run
50 Snatch
400m Run


Skill:
2 x 5 Snatch Balance
2 x 5 Split Snatch Balance
2 x 5 Jerk Balance
2 x 5 Split Jerk Balance

Effort Day

3 sets max Sit-ups
- rest exactly 5 minutes -
Run 2.25 miles full effort.

- walk 0.5 miles -

3 sets max push-ups

When I say "max," that is not until you are tired and ready for a break.  Max is when your extremities tremble and can no longer support your weight and your muscles are at failure.

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Spin Class:

Hill Endurance/Sprint Endurance (45 minutes)


Strength:
Strict Press
1 x 10 #45
1 x 10 #65
1 x 5 #85
1 x 5 #105
1 x 3 #125
1 x 3 #135
1 x 1 #155
1 x 1 #165
1 x 1 #175
1 x 1 #185
1 x 1 #195
1 x 1 #195