November 7, 2009 at 12:31 pm (Cycling, Workout)
Tags: 250m row, back squats, Cycling Trainer, good mornings, overhead squats, Shrug Cleans, snatch balance, snatch drop
Warmup:
Cycling 15 minutes; Easy pace (10.5mph)
250 Row x 4 with 30 sec rest intervals
Workout:
Each of the following, one at a time in sequence as one set. Each set with increasing weight from PVC bar to 40kg
Snatch Balance
Drop Snatch
Overhead Squat
Good Morning
Repeat each sequence with increasing weight up to 65kg
Back Squat x3, Good morning x3
Shrug Cleans (x5) focusing on elbow speed, bar path, and back positioning. 5 Sets with increasing weight to 35 kg.
Only had one hour, so coach kept the workout short and sweet!
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November 5, 2009 at 8:32 pm (Workout)
Tags: snatch, 250m row, Hang Snatch, snatch shrugs
Warmup:
250m x 4 with 30 second rest intervals
5 minute Row: 1052m
Ankle/Achilles stretches
PVC Stretches
Workout:
2 hours of Snatch Practice…. flexibility at the bottom of the lift is not my friend, and it may not be in time for the “practice meet” in Columbus 9 days away… but I’m going to push as if I can do it and see how close I can get!!
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November 5, 2009 at 1:19 pm (Workout)
Tags: 250m row
250m rows x 4 with 30 sec rest between.
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November 3, 2009 at 11:27 pm (Cycling)
Tags: Cycling Trainer
Speed Test:
5 minute warmup
5 minute increase in intensity (max speed 46mph)
5 minute cooldown
15 minutes; 3.56 miles; 14mph ave; 46mph max (PR)
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November 2, 2009 at 10:38 pm (Workout)
Tags: 250m row, Hang Snatch, overhead squats
Warmup: (Used right shoulder wrap)
250m Row with 30 seconds rest (Repeat 4 times)
PVC bar stretches (belly button to overhead to small of back and return)
Overhead Squats with the PVC bar
Hang Shrugs
Workout:
I haven’t had the opportunity to work on the explosive snatch move since biking accident, so tonight was a slow re-introduction)
Hang Power Snatch (starting position above the knees and finishing with very little squat)
PVC bar (x3)
25# (x3) (video review)
25# (x3) (video review)
25# (x3) (video review)
35# (x3) (video review)
35# (x3) (video review)
45# (x3) (video review)
45# (x3) (video review)
75# (x3) (video review)
45# Overhead Squat (x5)
75# Overhead Squat (x5)
After comparing video from earlier in the summer, I was pleased with the evolution of my back position (curve), and motion of the bar.
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November 1, 2009 at 8:34 pm (Cycling)
Tags: Cycling
With the time change, it got dark at 5:30pm, so we planned a night ride.
Cycled 20 miles on the Touring bikes; 40 degrees, 10.5mph average.
Peaceful ride with a full moon!
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October 31, 2009 at 10:10 pm (Workout)
Tags: Cycling Trainer, rowing
AM:
Very stiff when I got up this morning, so I did three 250m Rows to loosen/warm up for the day.
PM:
15min of easy spinning on the bike with the resistance trainer. Kept gearing easy, but ended with bursts of extremely high cadence (150rpm, 23mph).
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October 28, 2009 at 9:10 pm (Cycling)
Tags: Road Cycling
Easy cycling on the road. 6-10mph headwind outbound.
22miles, 1:30, 13.5mph ave, 29mph max
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October 27, 2009 at 9:46 pm (Cycling)
Tags: Cycling Sprints, Cycling Trainer
Nice 15 minute warmup at low speed (10-12mph), high cadence 90+.
Started with 10 second sprint bursts (25+mph; 120+rpms); 10 seconds rest
Did that for 6 cycles.
Max’d out gears and sustained 40+mph for 30 seconds
Idled back to 20-22mph and held that steady until my overall average MPH reached 15mph (including warmup).
Total: 22 minutes; 5.7 miles; 15.1mph ave; 41.3mph max (PR)
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October 26, 2009 at 9:05 pm (Cycling)
Tags: Road Cycling
Sunday:
Bike Ride on the Little Miami trail with our touring bikes. 17 miles; 1hr 40min; leisurely pace looking at the fall foliage
Monday:
Bike Ride in flat windy NW Ohio with my road bike. 16 miles; 1hr; head winds in all directions; ready for bed… LOL
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