31 August 2010

So its been a few days since posting.
The weekend didn't go 100% according to plan - took Saturday off and Trained on Sunday. Just did knee rehab and a pushup ladder on Monday. Back to normal today:

KB 1 (30 seconds between exercises, 90 seconds between rounds) (AM)

Clean and Press x 6
Renegade Row x 6
Reverse Crunch x 12
1 Arm Reverse Lunge x 8
1 Arm Swing x 15

Resistance 16 kg
Rounds 3
Total Time 25:23


Hip Rehab

Glute Bridge 10 x 10 seconds
Bird Dog 3 x 12 Each Side
Hip Hitch 3 x 22 Each Side

Stretch (3 x 30 seconds)
Hip Flexor
Hamstrings
TFL


Pull 1 (PM)

Bent Over Row x 7
Clean x 7
Dead lift x 7
(Done Complex Style)
Pull ups x 7

Resistance Keg
Rounds 3

Farmers Walk 3 x 80m


Finished up with some rolling. Check out my new favourite website too

Alan

27 August 2010

AM

Hill Sprints x 8 (100m hill. ~15 seconds sprint, 105 seconds recovery)


Knee Rehab

1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 25
Terminal knee Extension (from heel raise) 3 x 50
1 Leg 1/2 Squat 3 x 25


Pull 1 (PM)

Inverted Rows 3 x 12
Pull ups 3 x 6

Did some stretching and foam rolling this afternoon too

Alan

26 August 2010

KB 2 (30 seconds between exercises, 90 seconds between rounds) (AM)

Clean and Push Press x 7
Bent Over Row x 8
Windmills x 5
Front Squat x 5
H2H Swing x 12

Resistance 16 kg
Rounds 3
Total Time 28:31


Hip Rehab

Glute Bridge 10 x 10 seconds
Bird Dog 3 x 10 Each Side
Hip Hitch 3 x 20 Each Side

Stretch (3 x 30 seconds)
Hip Flexor
Hamstrings
TFL


Push 2 (PM)

OH Press (Keg) 3 x 6
Step-ups (Large BBag and 2x12kg KB~Approx 50kg) 3 x 20

Sand filled tyre (BBag), 2x12kg KB and step

The Step-ups are a pain. I'm gonna feel that on Saturday.
Got Season 3 of The Wire so gonna finish with some foam rolling while getting into that. I'm looking forward to Sunday already!

25 August 2010

Up nice and early again this morning without an alarm. Didn't dream about food last night tho.

AM

Sand Dune Sprints x 8 (12-14 seconds sprint w/ 60-80 seconds recovery)


Knee Rehab

1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 25
Terminal knee Extension (from heel raise) 3 x 50
1 Leg 1/2 Squat 3 x 25


PM

Front Plank x 60 seconds
Side Plank L x 60 seconds
Side Plank R x 60 seconds

15 seconds between exercises
75 seconds between rounds
Rounds 3

Finished with about 30 Min's of foam rolling


Planks are tough when you haven't been doing them, really struggled with the side planks for 60 seconds.

Alan

24 August 2010

Up early this morning. Had breakfast by 06:30

KB 1 (30 seconds between exercises, 90 seconds between rounds) (AM)

Clean and Press x 6
Renegade Row x 6
TGU x 3
1 Arm Squat x 8
1 Arm Swing x 15

Resistance 16 kg
Rounds 3
Total Time 34:08


Hip Rehab

Glute Bridge 10 x 10 seconds
Bird Dog 3 x 10 Each Side
Hip Hitch 3 x 20 Each Side

Stretch (3 x 30 seconds)
Hip Flexor
Hamstrings
TFL

Found that I had to do the Hip Hitch in front of a mirror to get it right - really felt it tho when I did.

Pull 1 (PM)

Bent Over Row x 6
Hang Clean x 6
Dead lift x 6
(Done Complex Style)
Pull ups x 6

Resistance Keg
Rounds 3

Farmers Walk 2 x 80m

The Next 6 Weeks

So after a month or so faffing its time to get back into some training. Below is the template I'm going to follow for the next 6 weeks (till the end of September). Hopefully by that stage the IFDA/WFDF will have sorted their shit out and I'll have a clearer idea of the time available to be fit enough to compete at EUC 2011 (If I make the squad!!!)

I realise that this is quite general but I'll include more specifics at the end of each day.
Laura is keen to do some plank work maybe 3 times a week so I'll probably do that with her too.

I plan on eating whatever I like on Sundays, to increase Leptin levels and keep me sane, and have a fast day on Monday. I'll let you know how that goes. Its only 6 weeks and I've one out of the way already.

Alan

12 August 2010

Just a quick workout today. I beat the shit out the tractor tyre with the sledge hammer.

Sledge Slams (Alternating left and right)
60s on 30s off x 8

Bul Bag Swings (Alternating left and right)
3 x 10

Alan

11 August 2010

So,

Haven't been up to too much fitness wise since I came back from Florence. The emotional comedown after the tournament hit me quite hard and i seemed to have done some damage to my neck/back (maybe left trap or lev scap) during a drunken pool party. Seems to be somewhat better now tho.

So, tonight we went over to the local GAA pitch with a kettle bell each and a disc and did 3 rounds of the following circuit. Nothing too taxing but we threw 10 throws each as an active rest element between each station. I quite enjoyed it and it worked out quite well time wise too - sub 60 mins including warm up. I think if I was to do it again I'd maybe double the numbers to up the intensity but for the first time out in maybe a month it was grand.

Circuit (Everything was x10):

Explosive Push-ups
Active Rest(AR) 10 F/H
KB Dead lifts L&R
AR 10 B/H
Squat Jumps
AR 10 Hammers
Knee Pushes L&R
AR 10 F/H
KB Swings L&R
AR 10 B/H
KB Snatch L&R
AR 10 Hammers

I really had to concentrate on technique for the last 30 throws but out of the 180 catches there were only 3 drops (all hammers and 2 in the last set). That's less than 2% which is acceptable. I'd love to walk away from every throwing/training session with a 98% completion rate :)

I'm gonna try getting at least 2 more sessions in before the end of the weekend. I'll let you know how it goes.

Later