dec 18-26th, 2011

dec 18th - off

dec 19th:
Ran some accels around KAtz's place

dec 20th:
1 min @ 97%
rest 1 min x 5
(started to feel L calf so called it; felt good breathing)
@ North SIght park
then some turns @ 95% effort
+
15 min light run home

dec 21st:
A. HPC - built to 115# x 3
B. DB split squat - 4/leg x 3; rest 45 sec
C. SL RDL - 5-8/leg x 3; rest 45 sec
D. SA DB PRess - 4-5/arm x 4; rest 1 min
E. Sit Ups

dec 22nd:
2 mile warm up
+
2 sets of 3 accels across soccer grass - 31,30,29, rest, 29,28,29
rest 2:30; rest 5 min b/t blocks of 3
(averaged 30-32 sec previously, knew i was faster this time)
+
2 mile run cool down

dec 23rd:
A. power clean x 1/push jerk x 1 - built to 145#
B. SA OH walking lunges - 20 steps; rest 1 min x 3 (35,40,45#)
C. ball throws, GHD Sit ups, SL KB DL

dec 24th:
Run in back country up to sunset trail
took approx 55 min to get there; then 50 ish to get back
left at 12:02 pm, arrived at 1:49 pm - epic run
started bonking at 1:25 in to run on way back, little loose in eyesight so just geared down
downhill little tough on legs, iced in pool after for 10 min
food after was lots but gave me tummy ache - so need food on run as well as only PWO liquid after, then real meal 45 min later after that
was awesome though, pic attached

dec 25th - 0ff

dec 26th:
A. HPS x 3/OHS x 1 - built to 105#
B. 20 push ups/10 swings 53/Run 20-30 sec; rest 1 min x 3
C. 5 GH raises/10 GH sit ups/30 DU's x 3