7 - 13 September

Sunday 7 September 2014
[1]  Rest Day

Monday 8 September 2014
AM:
[1]  5k run (to FES 1 and back to High School)
PM:
[1]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% (250lbs) of 1-RM (385lbs)
*Set 2 – 4 reps @ 75% (290lbs)
*Set 3 – 2 reps @ 85% (330lbs)
*Set 4 – 6 reps @ 75% (290lbs)
*Set 5 – 4 reps @ 85% (330lbs)
*Set 6 – 2 reps @ 95% (365lbs)  1 of 2 reps
*Set 7 – 3-4 reps @ 90% (340lbs) 3 of 4 reps
*Set 8 – 3-4 reps @ 90% (340lbs) 2 of 4 reps
[2]  3 Rounds for time:
12 Toes to Bar
12 Deficit Pushups, On Declined Parallettes
6 Back squats @ 225lbs
Time: 4:04 UB

Tuesday 9 September 2014
[1]  Every 5 Minutes for 25 Minutes
Row 500m
10 C2B Pullups
Times:  2:58, 2:32 (UB), 2:28 (UB), 3:03, 2:46
*Row average pace was at 1:49
*Forgot it was suppose to be 15 pullups per round, but I was having hard time holding on to the bar from all the sweat chalk on it (lol). 

Wednesday 10 September 2014
AM:
[1]  Interval Run Workout
1000m mod pace
90sec rest
5 x 300 (no rest between 300s) (100m jog, 100m hard, 100m walk)
90 sec rest
500 hard pace
90 sec rest
5 x 300 (no rest between 300s) (100m jog, 100m hard, 100m walk)
90 sec rest
1000m mod pace
Total: 5500m
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Workout Details: All of my athletes know that I love 300m intervals. My favorite is 7x300m with a 100m walking rest. For this workout, the 300s are broken up as 100m jog, 100m hard, & 100m walk. No rest between 300s. The core of this workout is the 500m interval. The tempo on the 500m interval needs to be fast…real fast.
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Times: 
1000m @ 4:36, 4:22
300s/100 hard @ 11-12 on straights, 16-18 on curves
500m @ 1:26
PM:
[1] Every 2 minutes, for 12 minutes (6 sets):Front Squat (325 1RM)
*Set 1 – 2 reps @ 75%  (245)
*Set 2 – 2 reps @ 80%  (260)
*Set 3 – 2 reps @ 85%  (275)
*Set 4 – 1 rep @ 90%  (295)
*Set 5 – 1 rep @ 92-95%  (305)
*Set 6 – 1 rep @ 95-98%  (315)

[2]  Every minute, on the minute, for 24 minutes:  (8 rounds)

Minute 1 – 15 Kettlebell Swings (73/53)
Minute 2 – 15 Box Step-ups with Front-Racked Kettlebells (53/35) (Box height 20/16)
Minute 3 – 15 Unbroken Wall Ball Shots (20/14 lbs)
– If you fall behind or are completely winded then rest one full round (3 minutes) then continue. But be sure to get all 8 rounds done.

*Absolutely Hard.  I only did 6 rounds total (18 mins).  Took a 3 minute break after round 4, then did two more rounds and felt sick.  All rounds RX and unbroken except for box step-ups were done with 35lbs each.  The step-ups were unbroken, but the reps were as follows (starting with round 1): 15, 12, 12, 10, 12, 10

Thursday 11 September 2014
[1]  Rest Day.  I ate a great guacamole burger.

Friday 12 September 2014
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep (1RM 385)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (325)
*Sets 9-10 – 90% (345)
[2]  Complete as many rounds and reps as possible in 12 minutes of:
12 Deficit, Decline, Parallette Pushups (unbroken)
12 Toes to Bar (unbroken)
12 Pistols, weighted @ 35lbs (1 kb).  (6 right leg/6 left leg)
Score: 5 rounds + 5 pushups

Saturday 13 September 2014
[1]  7k Obstacle Race (adventure race) in group of 4
Finished 2nd place.  That swim OMG.