Wednesday 09/15/10

Phil:

Run 3 miles
Posted by Phil
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2 comments:

Phil said...

3 mile route:
Start of curb in back of CHS (by dumpsters) - 156th - Ida - Mary St - N 150th - Nebraska Ave - N 155th Ave - Curtis Ave - 156th - curb at CHS.

21:54

Some marks:
Curb to Ida - 6:45
Ida to Nebraska Ave - 6:25
Nebraska Ave to curb - 8:44

Overall, not horrible, but not good enough yet either. I need to to get this route back under 21:00 again - I figure if I can run this route in 21:00, I can run any other route in less.

Note: Still experimenting with different cadences, I used 93 bpm this time. The vibrams were fine - no sand issues.

September 15, 2010 at 8:12 PM
chris said...

"Fix it day."

Back Squat
45 - 5
135 - 5
260 - 6
--------
320 - 3
320 - 5
320 - 5
320 - 5

Why four work sets?
Step 1 at the beginning of a proper squat (after taking a deep breath) is to send your butt backwards. If your butt goes straight down instead of backwards, your knees come forward, your torso is more upright, and you get nothing out of your hamstrings. I "quad-pressed" the first work set of three and failed on #4 because my quads aren't cool with that much weight. After adjusting myself, the last three sets were better. If I can consistently correct that, I expect to blow through the next few weights.

Press
45 - 5
75 - 5
105 - 5
--------
125 - 5
125 - 4
125 - 3

Hang Power Clean
45 - 5
95 - 3
135 - 3
--------
165 - 3
165 - 3
165 - 3
165 - 3
165 - 5

I worked with the lower weight and focused on proper posture in the hang position. (shoulders over to out in front of the bar)
Man.....that bar flies up easy if I get this right.

September 15, 2010 at 9:33 PM

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