Aug 15, 2007 Wed.
I was on the HS track early this morning doing my interval sprinting when I could not help notice 5 young student hanging around waiting for summer school. Well if they are going to summer school they most lightly have some learning issues, but what I did take note of ,was there selection of refreshments. 3 of the 5 had quart bottles of regular soda which they were already working on a 7:00 in the morning. Just think of the empty calories they will be ingesting as they polish off their beverage of chose. And yes they exhibited the results of drinking such high carbohydrate dense liquids ,as all were over weight for the age. Big part of the youth obesity problem.
12 times 100 meter sprints with 20 16kg. KB snatches between each set.
and no soda
Wednesday, August 15, 2007
Sunday, August 05, 2007
I know how to go slow, been there, done that
Aug 4Th sat.
For many years I subscribed to the training mentality that you have to put in a lot of slow, continuous, aerobic type exercise to perfect your sport such as running, biking and rowing which I competed in. If you really look at pragmatically, I already knew how to run, bike, and row, slow, so I should have been practicing how to run, bike and row fast. So that what we do from now on, besides it has less impact on overuse issues.
18 miles on the bike as interval tempo. not easy but feels good when you stop.
later:
10 reps pull up
10 135# deadlift
10 push ups
10 box jumps on 18" box
10 flag sit ups with 135# barbell
10 cleans with 2-2kg KB
10 push presses.
5 set with 1min rest between cycle.
31 minutes.
For many years I subscribed to the training mentality that you have to put in a lot of slow, continuous, aerobic type exercise to perfect your sport such as running, biking and rowing which I competed in. If you really look at pragmatically, I already knew how to run, bike, and row, slow, so I should have been practicing how to run, bike and row fast. So that what we do from now on, besides it has less impact on overuse issues.
18 miles on the bike as interval tempo. not easy but feels good when you stop.
later:
10 reps pull up
10 135# deadlift
10 push ups
10 box jumps on 18" box
10 flag sit ups with 135# barbell
10 cleans with 2-2kg KB
10 push presses.
5 set with 1min rest between cycle.
31 minutes.
Thursday, August 02, 2007
Marquis de Sade training
Aug. 2 2007
Its going to be hot so the bike ride was very early in the morning to avoid the 90+ temperatures later in the day. 20 miles at 19.1 mph pace. That's good because I have not been doing long mileage.
Afternoon practice:
24Kg. kettlebell two hand swing for 10 reps
2-12Kg kettlebell overhead squats for 10 reps
Ab roller for 10 reps
Barbell snatch 95# for 10reps
ring push ups 10 reps
barbell Power clean 125# for 10 reps
kept doing the above for 31 minutes without stopping.
Kb cleans: 36Kg, 40kg. 3 sets of 5.
all though the weights are on the low side, doing them as a circuit is not that easy. but its around 300 reps so it like a 300 training......maybe a great six pak in my future.
Sir can I have another!
Its going to be hot so the bike ride was very early in the morning to avoid the 90+ temperatures later in the day. 20 miles at 19.1 mph pace. That's good because I have not been doing long mileage.
Afternoon practice:
24Kg. kettlebell two hand swing for 10 reps
2-12Kg kettlebell overhead squats for 10 reps
Ab roller for 10 reps
Barbell snatch 95# for 10reps
ring push ups 10 reps
barbell Power clean 125# for 10 reps
kept doing the above for 31 minutes without stopping.
Kb cleans: 36Kg, 40kg. 3 sets of 5.
all though the weights are on the low side, doing them as a circuit is not that easy. but its around 300 reps so it like a 300 training......maybe a great six pak in my future.
Sir can I have another!
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