Training Week from 13 January 2014

Training Week from 13 January 2014

MONDAY 13 JAN 14
6:30am gym at FitnessFirst

x10 Deadlift, Clean, Press x 20kg bar
x10 Deadlift, Clean, Press x 30kg bar
x10 Deadlift, Clean, Press x 35kg bar

Then....

http://www.youtube.com/watch?v=BwtaEAr8qI0
The following with 5kg ball
MediBall Rolling Pressups x 15
MediBall Tricep Pressups x 15
MediBall Shoulder Throws x 15
MediBall Wipers/Crunch Sits x 15/15
MediBall Rolling Squats x 15
MediBall Lunge with OHead Twists x 15
MediBall 1 Leg Deadlift x 15 each leg
MediBall Curl Catches x 15

Then....

Cosgrove Evil8 as a circuit of 6reps, then 5reps, then 4,3,2,1
Using 30kg weight
1.Deadlift
2.Straight Leg Deadlift
3.Row
4.Clean
5.Front Squat
6.Press
7.Back Squat
8.Good Mornings - missed these!

5:30pm missed session due to Commonwealth Games meeting from 6pm

TUESDAY 14 JAN 14
6:30am 400 x skip, then 5 x 400m swim as swim, pull, paddle, swim, pull, then 400 x skip
6:30pm Plan Spartans' Run

WEDNESDAY 15 JAN 14
6:30am 200 x skip then Swim with Tri Club 2500 as mostly sets of 200 (best time was 3:15)
5:30pm Quick Bear Complex Then 5:45pm spinn class at BodyRox (warm-up, then 3 x 10min hard, 2min easy, warm-down)
Bear Complex
Using 40kg (which was too heavy)
10 x Deadlift, Clean, Press, Squat, Press

THURSDAY 16 JAN 14
6:30am Missed Swim - took a rest
6:30pm Gym (Attend Cross Fit at Grands Vaux - ( O'Head Cleans x 24kg, Chins ) x 21 x 15 x 9 then 300 x skip
7:30pm Bikram Yoga at home 90mins - sore back and shoulder

FRIDAY 17 JAN 14
Missed Morning Swim & Evening Gym - rest day, sore back and shoulder (right traps/delts) no point in aggravating injury


SATURDAY 18 JAN 14
7:00am Missed Bike,
10:00am Test of Tough Guy Course long walk of the course 1hour 30mins. I think it will be very slippy on the tarmac and the long run will advantage the runners, but I look forward to it. Looking forward to see how Dan G and the FX-Fitness Team perform.
2:00pm MTB Duathlon 14:00 sign on for a 14:30 start. Mont Rossignol - tough muddy tiring race, but I enjoyed it. Key lessons are wear contact lenses so that I can see where I am going, wear mountain bike shoes and peddles (my shoes in cages did not work) and have either low pressure in the tyres or deep mud tyres to get more grip in very wet conditions. Well done to the marshals for an awful cold and muddy day and especial respect to the juniors who preceded us when the weather was at its worst.
6:30pm Plan Gym

SUNDAY 19 JAN 14
8:00am Run to Gorey via Beach and Rue de la Garenne climb. The tried some of the Tough Guy course. Run to St Caths xc with Bryce who was bouncing and fit like tigger. Run Test of Tough Guy Course 6miles (about 1 hour with obstacles). Very wet. Very muddy. Wore helmet with GoPro camera, but disk was full at 40mins. Need to buy more memory. Then Run Home 14m 2.5hours (ploddy tired at end). Left hamstring tight and sore. Knees tired and ankles hurt after last couple of days. Looking forward to a bit of a rest week this week (excepting the Spinn classes!)
12:00pm Bikram Yoga at home 90mins.
6:30pm Missed Gym - knackered

TOTALS
Swim (Target 5-7k) T.2000,W.2500 = 4500
Bike (Target 80-120m) M.32,T.16,S.10 = 58
Run (Target (20-35m) T.6, S.5, S.14 = 25
Gym (Target 2-3hrs) M.1, W.0.25, T.1 = 2.5 + Yoga 3 = 5.5hrs
Hours (Target 12-18hrs) = 15 ish?