2018w1

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nyresolution

Skill & Self Care

 

Week one of 2018. Lots of shenanigans planned, but the work has to be done first. That means not only the “workouts” but all the other stuff. The self-care and skill work. The nutrition and hydration. All those bad habits we let creep in over the holidays, it’s time to shed them and reinforce the goods ones. Daily mobility, proper hydration, and following the training plan.

If you didn’t  read/watch “Don’t make Unicorns sad” you need to make time this week,  then print out your Annual Planner and start looking at 2018.

If you missed the email about Training Peaks, look in your inbox or email me to resend. It’s up and ready for you.

Here’s to a Happy New Year full of adventure, fun, and moving forward in all things!

SKILL – Perform at least 2-3x throughout the week. This can be used in conjunction with your warm-up for both S&C and Running Sessions or on their own during “off days”.

Breath – Apnea breath technique from XPT Life to help absorb CO2 and calm yourself down. In other words, how to breathe in a way that helps rather than hinders.

5:00 of 1:4:2

YouTube Playlist | VIDEO

 

RUN/TECH – Perform as part of your warm-up for Running sessions in conjunction with other Run/Tech drills you’ve been given.

n/a – Practice your favorite Skills and drills this week. Figure out what you like doing and what you struggle with.

YouTube Playlist | VIDEO – n/a

 

MOBILITY/SELF CARE – Spend a minimum of 10:00 a day working on mobility and positioning work. This will help keep you injury free and able to perform. Start looking for and finding little 2-3:00 mobility “snack” during the day if you are finding it hard to dedicate 10-15:00 at one time.

Run Trifecta – The Couch Series presented in a little different light. Essential for recovery and just plain good to know.

YouTube Playlist | VIDEO

 

 

Strength & Conditioning

 

Overview

It is the 1st week of the year, and with most of us in a base building phase, there’s no better time to start a  new Strenght Cycle. This one will look different then the past, we are going to rotate through 5 movements and 3 different types of lifting days. By the end of the 10 weeks, we should see will have set a 1-3 rep max in each of the 5 movements and have an idea of what we can handle for Dynamic Lifting (muscular endurance) days.

 

Session 1

W/U – Dynamic

Part A Sets & Reps: 3x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Pry Gob Squat
  • 3 Hip Bridges
  • 1 Wall Walk

Part B Sets & Reps: n/a

Notes: n/a

SKILL – Pull Up

Sets & Reps: 3-3-3-3-3

Notes: Increase difficulty with each set. Superset with Strength working sets

STRENGTH – Turkish Get Up

Sets & Reps:1-1-1-1-1

Notes: On the 3:00

CONDITIONING – type

Sets & Reps: 5 RFT

  • 5 Bear Complex, 95/65lb
  • 5 KBS/L, 24/16kg
  • 40′ OH Carry/L, 24/16kg
  • 5 KBS/R, 24/16kg
  • 40′ OH Carry/R, 24/16kg

Notes: RX+ 115/75lb, 32/20kg

Time / Scaling Guide:14:30-18:00

 

Session 2

W/U – Dynamic

Part A Sets & Reps: 1x

  • DROM

Part B Sets & Reps: 6:00

Even:

  • :40sec Jumprope, single skips, single leg hops, barefoot

Odd:

  • 5 Wall Ball Shot
  • 5 Burpee

Notes:

SKILL – Ring Row

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets

STRENGTH – Clean & Jerk

Sets & Reps:5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set.

  • You are working up to a 1-3 rep max FOR
  • THAT DAY. Hopefully this will be within 100 to 90% of
  • your 1rm.
  • If you PR call it a day, NO MATTER how early in your session it is!
  • If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort. This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – AMRAP

Sets & Reps: 4:00 w/ 1:00)

AMRAP 1

  • 8 DB Thruster, 35/20lb
  • 8 Pull Up

AMRAP 2

  • 8 Burpee w/ 1ft touch
  • 8 DB Bent Over Row, 35/20lb

Notes: Each couplet to be performed as a 4:00 AMRAP. Rest 1:00 between the two.

  • RX+ 45/30lb, Chest to Bar Pull Up,

Time / Scaling Guide: n/a

Session 3

W/U – Dynamic

Part A Sets & Reps: 3x (:30 easy w/ :30 hard)

  • Increase intensity with each set

Part B Sets & Reps: 5:00

  • 20′ Walking Overhead Lunge, L/R
  • 8 BO Row, L/R
  • 8 Push Up
  • 8 Hip Bridge
  • 20′ Crawl, F/R

Notes: n/a

SKILL – Push Up

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets

STRENGTH – Front Squat

Sets & Reps: 8×4 at 60%

Notes: at 55-65% of 1RM

  • Perform on the :45sec
  • Bar Speed is what we are lookig for, think “bouncing ball!”
  • +/- 5% of 1RM

Warm-Up with Skill

Suggested W/U sets:

  • x12 at 35%
  • x8 at 45%
  • x4 at 55%”

CONDITIONING – For Time

Sets & Reps: 24-12-6

  • KBS, 32/24kg
  • Goblet Squat, 32/24kg
  • Pull Up

Notes: n/a

Time / Scaling Guide: n/a

Session 4 – HOME

W/U – Dynamic

Part A Sets & Reps: 1x

  • DROM

Part B Sets & Reps: 3x

  • 5 Air Squat
  • 5 Push Up
  • 5 Ring Row / Strict Pull Up

Notes: n/a

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – Not For Time

Sets & Reps: 4-8x

  • 5 Snatch
  • 3 Thruster
  • 5 OH Lunge Steps
  • 3 Bent Over Row

Notes: Rest as needed between “rounds”.

  • Perform entire sequence using “weak” side, then repeat using “strong” side. This is 1 round.
  • You may put the KB down between Left and Right, but not during.

Time / Scaling Guide: n/a

 

Endurance

 

Overview

It’s a straightforward week, mostly MAF training with a Lactate Threshold Test. Get the Threshold test in! Finding out how much you can push yourself is lets us also know how to not push too far.

Maintenance / Duration 160 (2h40m) – avg 200

 

Links:

 

Session 1

W/U – Dynamic

  • Easy jog of 1/2 Mile

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Then 2-5:00 of Run/Tech Drills

Type: Lactate Threshold

Length: 0:30:00

Notes: This is essentially a 30 minute Time Trial that we are recording specific HR Data inside the 10 minute “intervals”

 

If not uploading session to device ensure you press the lap button every 10 minutes during the 30 minute effort.

–

Cool Down:

Reduce speed to an easy effort, i.e. a walk for 3-5 minutes

Session 2

W/U – Dynamic

3-5x

  • 5/5 KBS
  • 3/3 Strict Press
  • 1 Prying Goblet Squat

Then 2-3x; 20m each (use favorite dynamic movements), examples are:

  • Monster Walk
  • High Knees
  • Samson Lunges
  • Butt Kicks
  • Over/Under
  • Karaoke

Type: MAF

Length:1:00:00

Notes: Perform at MAF HR

  • Try to simulate expected race day conditions as much a possible. Terrain, weather, etc.

Cool Down:

  • 5-10 minutes of easy effort, preferably walking.
  • Then spend minimum of 5 minutes of mobility work.

 

Session 3

W/U – Dynamic

3x 7-10 repetitions each

  • Jumping Jack
  • Mountain Climber
  • Burpee

Type: AE

Length: 0:30:00

Notes: Perform at an RPE of 2-3.

  • If goal race is 13.1 miles or longer perform the day after your Long Run every 2-3 weeks.
  • Wear a Heart Rate Monitor but do NOT reference it while running, run to feel. Then compare HR, Pace, effort to MAF run.

Cool Down:

  • 5-10 minutes of easy effort, preferably walking.
  • Then spend minimum of 5 minutes of mobility work.

 

Session 4

W/U – Dynamic

2×7-10 repetitions each:

  • Squat Jump
  • Step Back Lunge
  • High Knees
  • Butt Kicker
  • Hollow Rock/Hold for 10-20 seconds

Type:

Length:

Notes: Perform at MAF HR compare avg HR, Pace, and RPE with this weeks AE session.

Cool Down:

  • 5-10 minutes of easy effort, preferably walking.
  • Then spend minimum of 5 minutes of mobility work.

Session 5 – n/a

W/U – Dynamic

Type:

Length:

Notes: