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Thread: RB34 Training Journal

  1. #971
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    Re: RB34 Training Journal

    Tuesday:
    Warmup S
    2x40m; 4bounds; 4lunge jumps; 4str leg bounds;
    40m;4bounds; 4lunge jumps; 4str leg bounds; 40m
    MB: x5 (ohb, blf)

    Moving throws to Thursday because storms came calling. Overall solid session - last 2 runs were GREAT!

  2. #972
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    Re: RB34 Training Journal

    Wednesday:
    Mobility B/D x10
    Cook hip lift 2x10
    Russian lean 2x3
    Seated hip flex 2x10/hold 3s at the top
    Ab bridge 2x30s
    Side bridge 2x30s
    Ab wheel 2x5
    Stretch

    Recovery..

  3. #973
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    Re: RB34 Training Journal

    New York Yankees -105* vs Cleveland Indians $1000.00

    #bombers

  4. #974
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    Re: RB34 Training Journal

    Thursday:
    Warmup S
    (30fly; efe; 30fly)(30fly; fef; 30fly; 30fly) 15m
    Depth jumps 6x4x12in
    Snatch deadlifts 2x3 335
    Db rev lunge 2x5 75
    Weighted neutral grip pullups 4x5 35
    Db bench press 3x5 85
    Nautilus glute drive 2x10 405

    Would have been a great session if I didn't have a 2hr delay. After 7 months off from lifting my strength is slowly coming back - should be strong again by Jan. Week 1 in the books - time to recover and get ready for week 2.

  5. #975

    Re: RB34 Training Journal

    What is efe and fef?

  6. #976
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    What is efe and fef?
    easy fast easy
    fast easy fast

  7. #977
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    Re: RB34 Training Journal

    Friday:
    Mobility A/C x10
    X band walk 2x10
    Russian lean 2x3
    Standing hip flex 2x10/hold 3s at top
    Ab bridge 2x30s
    Side bridge 2x30s
    Ab wheel 2x5
    Stretch

    Recovery...

  8. #978
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    Re: RB34 Training Journal

    Week 6:
    Sunday:
    Warmup S
    2x55m; 2x60m Timed (30) rest 7-8mins
    Back squat 4x2
    Rdl 3x10 195
    Bench press 5x4 (shitty)
    Db chest support row 3x10 55
    Nautilus glute drive 2x10 405

    This week I am doing 650m of sprint work, 66 jumps, and 10 throws. Ran my fastest time in this prep 0.03 faster than 4 weeks ago. The weather was mid-high 50's - hopefully, I can go a little faster on Tuesday. Starting next week, I will go back to bench press as my first lift because over the past 2 weeks it has been my 3rd lift and by far my worst lift. Overall, I am very pleased with this session. As my back squat get into the 455 range my short distance times should keep improving - still have a long way to go from a max strength perspective.

  9. #979
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    Re: RB34 Training Journal

    Monday:
    Mobility A/C x10
    Prone hip ext 2x25
    Russian lean 2x4
    Stand hip flex 2x10/hold 3s at top
    Ab bridge 2x30s
    Side bridge 2x30s
    Ab wheel 2x6
    Stretch

    Recovery.. Legs feel good - ready to roll on Tuesday.

    Always remember!!

    Never let training stray away from your pursuit of happiness, speed and more speed. You don't run slow to run fast, you run fast to run faster!!! Shelia Burrell

  10. #980
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    Re: RB34 Training Journal

    Tuesday:
    Warmup S
    2x40m; 4bounds; 4lunge jumps; 4str leg bounds
    40m; plyos; 40m
    MB: x5 (ohb, blf)

    Ran 0.04 faster today, this is the fastest I have run since Dec 2010. I did not write in my journal, I had a run last Thursday night my last Fef it was scary how fast I felt but wanted to let things play out. The weather was mid 70's today - overall I am very happy with how things felt. No time to celebrate - time to keep my head down and continue working.

    But hey - I am just a sorry old man who ran 10.56 once and have not done shit in 10yrs - that's the word on the street.. LOL!!! I will keep my head down and keep working!!! If they only knew I feed off negative energy - my wife never understood that about me because she is the opposite.

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