LT Uniform 090315

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.

LT Uniform 090215

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

LT Uniform 090115

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