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Thread: RB34 Training Journal

  1. #951
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Tuesday:
    Warmup Jr
    Sled: 3x50 230/5 (right leg still an issue - got better with 2nd set)
    Skip/Bound circuit 2x7 each leg
    Sled: 3x50 230
    MB: x5 (hop ohb, ohb, hop blf, blf)

    Second block of long sled pulls, solid strength endurance work. Sled work actually felt pretty easy esp when comparing to the first session about one month ago.

  2. #952
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    Re: RB34 Training Journal

    Thursday:
    Warmup S
    2(30; 4dist skips; 4bounds; 4str leg bounds; 30) timed
    MB: x5 (ohb, blf)
    Snatch deadlifts 3x3
    Db rev lunge 2x5
    Weighted neutral grip pullups 4x5
    Db bench press 3x5
    Nautilus glute drive 3x10

  3. #953
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    Re: RB34 Training Journal

    Week 2:
    Sunday:
    Warmup S
    3x30; 3x40 timed
    Jumps for distance 5x5
    Bench press 5x5
    Back squat 5x2
    Rdl 3x5
    Db support row 3x10

    This week I am doing 700m of sprint work, 157 jumps, and 26 throws. Ran 6 sprints was only able to get times on 3 - improvement of 0.02 since testing/deload week (fastest I ran since summer of 2018). The weights were a different story - I had to decrease overall squat load because it was not going to happen today. Going to put in a solid week of training and see can I bring those times down even more next Sunday.

  4. #954

    Re: RB34 Training Journal

    How long does a workout like that take you?

  5. #955
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    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    Week 2:
    Sunday:
    Warmup S
    3x30; 3x40 timed
    Jumps for distance 5x5
    Bench press 5x5
    Back squat 5x2
    Rdl 3x5
    Db support row 3x10

    This week I am doing 700m of sprint work, 157 jumps, and 26 throws. Ran 6 sprints was only able to get times on 3 - improvement of 0.02 since testing/deload week (fastest I ran since summer of 2018). The weights were a different story - I had to decrease overall squat load because it was not going to happen today. Going to put in a solid week of training and see can I bring those times down even more next Sunday.
    Nice.
    Which one of the 3 timed reps did you get the .02 improvement?
    Did it feel any different?
    How long do you rest after your sprint w/o and begin the weights?

  6. #956
    Member RB34's Avatar
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    Re: RB34 Training Journal

    I was able to get 2 of the 30s and only 1 of the 40s - second sprint was the fastest. To be honest - didn't feel much different to how things been feeling lately. My first sprint was 0.09 faster than previous week first sprint and didn't feel much different. I took 3-5mins btw the sprints and about 20mins before I started the weights. The goal is 3.9ish - 30m from the touchpad should give me a solid start to the season. Right now I'm doing 2 track days and 1 grass speed session - gonna be interesting next blk once I start 3 track sessions.

    Side note - my lower back is so damn weak and it's fired from the squats.

  7. #957
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    How long does a workout like that take you?
    70-90mins......

  8. #958

    Re: RB34 Training Journal

    That lifting alone would take me 60 mins
    Do those sets include warmup sets?

    I find my sprint + lift sessions are never shorter than 2 hours.

  9. #959
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    Re: RB34 Training Journal

    Tuesday:
    Warmup Jr
    Sled: 3x55 3/6
    Skip/Bound circuit 2x6 each leg
    Sled: 3x55 3
    MB: x4 (hop blf, blf, hop ohb, ohb,)

    Just a lil strength endurance work. I have come a long way with this session - easy runs esp. comparing to where I was a month ago.

  10. #960
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    Re: RB34 Training Journal

    Thursday:
    Warmup S
    2(40; 3dist skips; 3bounds; 3str leg bounds; 40) 1set: video 2set timed 0.07 slower from 1st session (not bad)
    MB: x5 (ohb, blf)
    Snatch deadlifts 4x2
    Db rev lunge 2x5
    Weighted neutral grip pullups 5x5
    Db bench press 3x5
    Nautilus glute drive 3x10

    The main purpose of timing the runs today is mainly for data - I want to see how much drop off I am having between the first and third speed sessions. If the drop off is huge I would consider dropping back down to two speed sessions - so far, the drop off has not been much. Starting next week, I will move all direct hamstring work to 8-12 reps with submax loads because my lower hamstring tendons are getting irritated from the sled pulls and maybe the heavy rdls. The 8-12 range seem to work well in the summer 2018 - it is worth a try. Also adding Russian leans back into the program because they seem to keep my hamstrings healthy 2-3 sets x 3-5reps twice weekly.

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