Wednesday Morning

A hot and sweaty outdoor workout.1.Five minute jog to warm up2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.Three rounds with one minute rest3. Chest circuit:a. black band pressb. red band double chest flyc. blue band triceps kick back45 seconds on/30 seconds offtwo circuits with one minute between circuits4. Drills: repeat step 25. Back circuit:a. bodyweight rowb. single arm band row with step back lungec. stiff arm band row45 seconds on/30 seconds offt...

Speed and recovery

Inspired by this video:CLICK HERE FOR LINKI decided that a few more squats supersetted with half mile runs would be good.1. 95lb squat x20 half mile-2:402. 135 lb squat x20 half mile-2:323. 135 lb squat x20 half mile-2:314. 95lb squat x20 half mile-2:22No rest between squat and run, 2:30 rest between each super set.We decided that this is a good one for all triathletes as it forces the pre-exhausted quadriceps to react to a quick run start, one of the hardest parts in a multi sport race...

How long does it take to tie your shoes?

58:07The swimming course was changed and made longer. It's usually just under a quarter mile, this time just over. I forgot my elastic easy-on shoes. Had to run in some others that forced me to sit down and tie them in the transition. BLEH! Anyway, PR by two seconds on a very hot day with a longer swim. I'll take it. The spinning classes from Wisconsin helper me to cut over a minute from the bike, and my run was 23 seconds faster than last time. Transition two (shoes!) was 30 seconds slower.Late...

Ho-kay mang

Thursday did a lot...didn't log it, just did it. pushing, lots. Bench, push ups, jumping ring muscle ups, and on and on. We did a nice 7:20 mile after, and then I continued alone for a 5k in 20:00 after a few minutes of standing around and talking.Yesterday just a few warm ups and such with clients and groups.Today a relaxed 5k in the shaded streets of Morningside.Tonight relax and eat and sleep.Tomorrow race.

Wisconsin was great. Got in a couple of really good spinning classes with my dad (still kicking butt at 67, I hope to get there in that shape), a good outdoor session with my sister that led her to do more of the same with my bro in law, some good hamstring suggestions for my mom and plenty of running about with the childrens. Yes, childrens.It was interesting to work out in a more conventional gym again. At first it was frustrating trying to find an actual pull up bar, then a pull up bar to swi...

CHEESEHEADS

Well, a full week came and went in Wisconsin fast as all get up.Triopical Storms are upon us in South Florida and the training doesn't slow.Sunday is race day again and another chance to break 58:00.We'll see...Full week update tomorrow, as well as some new video's.

A full day of racin children down the street and playing great basketball with my bro in law and nephew. Nothing much better than that.

The Magic 50

Magic 50 yesterday.db snatch x5 per armdb swing x5 per armburpees x105 rounds with 60 seconds rest between.70 lb. snatch60 lb swingTry it, be careful. Pick a lighter weight and work your way up.Explosive power, cardio conditioning.

The past few.

As Peter states below, the Garage Strongmang is a beast, but a fun one.After a few days of rest I have put in a few days of quality free form training.Lots of pulling bodyweight, as well as new movements on the bar that include release and catch in different capacities. With a bar and yourself you can do most anything, provided you have the strength.Tonight I went and did the Loose Cannons bike race. HOLY SHIT! Danger Will Robinson, danger.Ingredients: 50 bike punks on single gear bikes and a fe...

GARAGE STRONGMANG

StrongmangSquat 225lbsx20 repsBench 185lbsx20repsWalking Lunge 70lbsx20reps (70lb DB/ arm)Standing overhead military press 135lbsx20repsOne arm DB rows 80lbsx20repsDeadlift 185lbsx20repsComplete each 20 rep set in order. Record time.Dan and myself tried this the other day. I recorded a time under 1...