Well, Thanksgiving is over and I'm still working through the last of the leftovers. With only a couple weeks left in the semester, my plan is to start building an aerobic base that will prepare me for the demands of winter training. I'm also interested in trying some of the static exercises that don't seem to make sense in-season, but might be a good way to let my body recover and strengthen in a new way. That being said, finals are coming up and my first priority right now needs to be school, but I found time today to go running with Chrissy

3.3mi in ~28 minutes

The first mile was strong, but then she asked if we could step it down a bit so we took it easy until the last stretch.

Form, Run

3x3(deadlift, hang clean, jerk, back squat, snatch balance) 40kg

5 snatches 30kg

5 hang snatches 30kg

5 snatches 40kg

5 deadlift 70kg

3 deadlift 80kg, 3 deadlift 40kg

5 deadlift 45kg

15 hanging leg raises

15 hanging knees to elbows

15 hanging leg raises

3mi in 23:05 (10:45, 12:20)

Practiced my snatch and deadlift form while coaching Tiff through a workout. Wanted to cut the run short because I started to get shin splints around a mile in, but I pushed through anyway in the hopes that my legs will just learn to deal with it.

Scrimmage vs Princeton

Won 15-11 with the D-line playing all the O points and the O-line playing all the D points.

Scrimmage vs TCNJ

Lost on DGP.

Wie immer.

Kastenlauf

Shotgun one 12oz beer

Run 0.85mi (lap 1: 6:00)

Drink 6oz beer

Run 0.85mi

Drink 6oz beer

Run 0.85mi (time: 19:20)

Drink 18oz beer

Total time: 23:00 for 2.55mi and 3.5 beers)

That was awful.

Lift

Pullups: 6 at BW, +5, +10, +15, +20; 3 at +25; 1 at +35lb

Bent-over DB rows: 10 at 30, 40, 45lb

Squat cleans: 5 at 30, 40, 45kg

Squat clean and jerk: 5 at 50, 55; 3 at 60, 65kg

10 chin-ups, 5 DB curls at 30lb, 10 chin-ups

Marine Abs

BWW, run

5 pullups, 5 squats, 5 pushups, 5 V-ups

5 pullups, 10 squats, 10 pushups, 10 V-ups

5 pullups, 15 squats, 15 pushups, 15 V-ups

5 pullups, 10 squats, 10 pushups, 10 V-ups

5 pullups, 5 squats, 5 pushups, 5 V-ups

total: 25 pullups, 45 squats/pushups/V-ups

3.5mi untimed

Lift, Practice

3 overhead squats 45lb

3 overhead squats 89lb

3 front squats 133lb

3 front squats 144lb

3 front squats 155lb

Bench press: 5 at 95, 5 at 115, 5 at 135, 4 at 145, 3 at 145lb

3 back squats 155lb

3 back squats 165lb

3 rack squats 135lb

8 DB military press 35lb

3 back squats 135lb

6 DB military press 40lb

3 overhead squats 95lb

5 DB military press 40lb

8 DB tricep extensions 15lb

Practice, then mixed pickup with RWUF

Power Gym and Practice

Warmup at 40kg:

3 deadlift to clean to push press to back squat to push press

3 deadlift to clean to push press

Superset:

3 deadlifts at 100kg to 6 squat jumps

3 deadlifts at 105kg to 6 box jumps

3 deadlifts at 110kg to 6 box jumps

Clean and jerk: 3 at 60, 3 at 65, 3 at 67, 1 at 70kg

Practice included a lot of conditioning.

Ugh

The new shoes suck. Couldn't even finish a lap.

Today was more of a practice day for power lifting.

3 snatches at 30, 30, 40, 40, 45, 30, 40kg

3x3 hang snatches at 30kg

3 cleans at 50, 60, 64, 68, 70kg

1 clean at 72kg

CFWoD 10/31/10

"Grace" scaled: 30 squat clean and jerk at 111lb for time

I finished in 8:00, doing clean and jerk for the last 14 reps because I was basically splitting the motion up into a power clean and a front squat. That was painful.

Circuits

2 rounds of 12 exercises, 1:00 per exercise,

0:05 between exercises, no rest between rounds:

Squats: 42, 42

Pushups: 30, 35

Crunches: 60, 60

Lunges per leg: 19, 21

Sky humps L: 60, 65

Sky humps R: 60, 65

Front plank

Left plank (failed second round)

Right plank (failed second round)

Bird dog reps

Bodybuilders

Wall sit

Marine Challenge, Lift, Practice

16 consecutive dead-hang pullups

Pullups: 5 L-hang, 5 at +5, 5 at +10, 5 at +15, 4 at +20lb

Deadlifts: 5 at 185, 205, 225, 235, 185lb

Upright DB row: 3x10 at 45lb

Single leg Romanian deadlift (SLRDL): 3x10 at 20lb

Bent-over row: 8 at 95, 105, 115lb

3x15 45º extensions

Chinups: 8, 6, 6

25 DB curls at 20lb

Practice was pretty good. O-line stepped back up, though it was partially because we ran ho-stack tonight and the O guys have a lot more experience with it. I'm excited that we get to run both offenses now, should make us more dynamic.

Run, Power Gym

1.5mi in 10:30

Overhead squats: 5 at 89, 5 at 111, 5 at 122lb

Front squats: 5 at 133, 5 at 142, 4 at 146lb

Jerks: 5 at 111, 5 at 122, 5 at 133, 1 at 138lb

Sots presses: 10 at 30lb, 10 at 41lb, 5 at 45lb

I cut my run short to avoid shin splints, as I felt them coming on about midway through the first lap. I guess I wasn't ready to jump into running 5k at my usual pace, so I'll get some new shoes and ease into it a little more. I was feeling pretty good on the front squats, but the jerks were really rough on my wrists. I'm going to have to step back and work on my form so I stop pushing from my wrists throughout the motion, and instead use momentum to turn it into more of a throw and a catch like the other power lifts.