Squat, Press, Pullup, Sprints

3 position drill snatch: 1 at 45, 3 at 65lb
Power clean to hang clean to push jerk: 1 at 95, 3 at 115lb
Front squat: 2 at 95, 115, 135, 145, 150, 155, 160, 165lb
Military press: 2 at 75, 85, 95, 100, 105, 110, 115, 120, 125lb
Pullups: 2 at +10, +20, +30, +35, +40, +45, +50, +55lb

8x100m, 0:45 rest: 15.5, 15.5, 15.5, 16.0, 15.5, 14.5, 14.5 14.5

Oly, IR Track Workout

Power snatch: 12x1 at 105lb
Power clean: 12x1 at 145lb

Annie: 50-40-30-20-10 for time:
Double-unders
Situps
Completed in 7:32
Rounds: 2:15, 2:05, 1:30, 1:08, 0:34

3 rounds of: 400m run, 1:15 rest, 4x(200m run, 0:45 rest)
Round 1: 1:13, 0:32, 0:34, 0:34, 0:34
Round 2: 1:18, 0:33, 0:35, 0:33, 0:34
Round 3: 1:17, 0:35, 0:35, 0:36, 0:34

Oly, IR Track Workout, Yoga

Hang snatch (from blocks): 3 at 65, 80, 95; 5x3 at 105lb
Hang power clean: 3 at 115, 125, 135; 5x3 at 145lb

1.5mi biking uphill

3x400m: 1:18, 1:16, 1:16
3:30 rest
3x400m: 1:20, 1:17, 1:19
3:30 rest
3x400m: 1:20, 1:19, 1:18

75min intermediate yoga

1mi biking uphill

Push Jerk, Jackie, Core, Ultimate

Power clean to 2 push jerk: 1 at 95, 115, 135; 5 at 155lb

Jackie: 1000m row, 50 thrusters 45lb, 30 pullups for time:
Completed in 9:45
Row in 3:45, thrusters in 4:00, pullups in 2:00

2.5mi biking uphill

3x10 ab wheel roll-outs
3x10 GHD situps

90min ultimate, it was the last game of Greg's league and he called me up to replace some injured dudes. I threw some goals and broke the mark but the level of play wasn't very high. I was the first option upline dump cut after a redzone timeout, caught the game-winning goal from Greg, that was fun. Especially because we rolled the only undefeated team in the league. Most of my hucks were to Greg, as well--I had hit him with a line drive flick to get him to the redzone that last point, and also put up a bunch of saucy flicks he came down with despite pressure. I had two or three bombs to ladies, but they were either misread or too close to the sideline for me to call it their fault, would've taken a solid play to keep it in. Either way it was fun to get out and run around, we'll see if they let me play in playoffs.

2.3mi biking uphill

Primal, IR Track Workout #3-1

10 overhead squat 45lb, 3 power clean 135lb
5 L-hang pullups
4x7 deadlift 185lb
3x10 pushups +45lb
4x7 bent-over row 95lb

Dynamic warmup
4x(200m sprint, 0:45 rest) 0:32, 0:31, 0:30, 0:34
4x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15
10min throwing
4x(200m sprint, 0:45 rest) 0:30, 0:33, 0:30, 0:33
5x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15, 0:15
10min throwing

Throwing was awful.

IR Track Workout #3-2

4x(200m sprint, 0:45 rest) for 0:35, 0:33, 0:33, 0:31
1:00 rest
4x(100m sprint, 0:30 rest) for 0:16, 0:16, 0:17, 0:16
5:00 rest

4x(200m sprint, 0:45 rest) for 0:35, 0:33, 0:33, 0:32
1:00 rest
4x(100m sprint, 0:30 rest) for 0:17, 0:17, 0:16, 0:16

25 toe touches
25 V-ups
25 leg lifts
25 full body crunches

1mi in 7:50

Again cut the sprints down, this time two rounds. We'll see if I can sack up for three rounds next week.

IR Track Workout #1-3

3x(400m, 1:20 rest) (1:15, 1:16, 1:16)
4:00 rest
3x(400m, 1:20 rest) (1:16, 1:19, 1:18)

After the second round my face couldn't take it anymore. It dropped from 20° to 16°F, sweat was freezing the hairs of my beard and mustache together, and the air was painfully cold against every exposed pore. So I quit.

IR Track Workout #1-2

800m warmup jog

3x(400m, 1:30 rest) in 1:15, 1:16, 1:18
400m jog
3x(400m, 1:30 rest) in 1:19, 1:18, 1:16
400m jog, 400m walk
3x(1:00 run, 100m walk) for 300m, 330m, 315m

400m cooldown

I drove to the high school track dreading this workout, and just as I was about to warm up I saw another guy getting ready to do his own workout. It happened to be Mike Porter, a Rutgers alum and coach of the Watchung team, so I asked what he was planning on doing. Apparently he ran a 50k race two weeks ago and was looking to do some 800s, but thought they'd suck and so he was willing to hop in on a few of my 400s. Despite assuring me that he was in no shape for "speed work", he didn't trail by much. He said he ran a sub-19 5k earlier this year, at 43 years old, something he hadn't done since he was 19 or something. He's crazy fast for a guy in his 40s and it was nice to have somebody breathing behind me to take my mind off how much I hate 400m repeats.

So he ran the first set with me, skipped the first two reps of the second but came back for the third. He also called out split times, which was helpful because I'd forgotten my watch. The times are actually approximate because they were his own, I was slightly faster on each one.

Instead of doing a third set of 3x400m, because I was heaving and ready to quit, he started to tell me about Jack Daniels (no, not that Jack Daniels) and running economy. It helps that Porter is also a cross country coach. Apparently a stride length that is too long means that you're wasting energy with inefficient movements. It's physics. Porter convinced me to test it out so we did another three 1:00 sprints and counted strides. I hit 170, 200, and 186 strides per minute for each of the respective sprints and saw a pretty significant increase in distance covered (though sustainability was an issue). I'm gonna keep playing around with stride rate to find out if a faster turnover is helpful on the Ultimate field.

IR Track Workout #1-1

Week 1, Track Workout 1: 3x(3x400m)

400m in 1:20
1:20 rest
400m in 1:20
1:20 rest
400m in 1:18
3:30 rest
400m in 1:20
1:20 rest
400m in 1:20
1:20 rest
400m in 1:20
3:30 rest
400m in 1:20
1:20 rest
400m in 1:18
1:20 rest
400m in 1:16

Now the ring toe on my left foot is all bloody. I was wondering what hurt while I was running, other than my lungs.

Yo-Yo Test

Took out the measuring tape, counted off 65'7", cued up the beep test on my busted iPod and tackled the pre-season fitness assessment for Inside Rakete. We're using the Yo-Yo Intermittent Recovery Level 2 assessment and it was my first time doing the test, so my performance was a little disappointing. But, to be fair, I was doing it on a wet stretch of asphalt in near-freezing temperatures. I made it to level 16, also known as stage 14.5? for a total of 640m. I would say that I can't wait to give it another go, but it's supposed to be a vO2max test and maxing out isn't always fun. Their formula for estimating vO2max from the beep test, incidentally, puts me at 54.0 mL/kg/min. It's a far cry from what I tested back on 12/13/10 but we'll see if I can't improve it over the next few months.