Run Fast Are Die Trying

RB34 · October 19, 2011, 9:42pm

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x5
Texas Jump circuit x10
Clean pull+Snatch pull 2x5x300+2x5x245
Rdl 3x5x315
Hypers 3x10
Lat pd+Rows 2x5+2x10
Iso holds 2x30

Forgot belt had to sub lat pd.

RB34 · October 20, 2011, 8:06pm

Thursday:
Warmup Z
6x200 rest 3mins
Abs x200

It was windy so I took it easy on the tempo. One more week then on to 300’s.

RB34 · October 24, 2011, 9:48pm

Friday: 360
Warmup W
Height 3x3
Hills: 6x60 4min
4e dist skip, str bound, broad (uphill)
Pause squats 3x5x295
Military press 3x5x165
Pushdowns 3x10
Abs x100

RB34 · October 24, 2011, 9:55pm

Monday: 120
Warmup W
4x30 3pt
SLJ+3SLJ
Clean pull 2x5x285
Squats 3x5x345
Bench 3x5x225
Db jm press 2x10
Hypers+Rows 2x10
BW: 201-202 (shoes)

30: -0.09
Slj: +6in
3Slj +1ft

RB34 · October 25, 2011, 8:38pm

Tuesday:
Warmup Z
6x200 rest 3mins
Abs x100

Same ole stuff…

RB34 · October 27, 2011, 9:59pm

Thursday: 210
Warmup W
Hills: (20,25,30)(40-45-50) wb/4min
Snatch pull 2x5x230
Rdl 2x5x230
Pause squats 3x5x245
Military press 3x5x145
Pressdown+Pullups 2x10

Felt great today!!! Fri/Sat - Rest - Block 3 starts on Sunday.

RB34 · November 2, 2011, 9:17pm

Week 1:
Sunday: 280
Warmup W
2x50+3x60
Skip/Bound circuit
Squats 3x5x370
Bench 3x5x240
W.Dips 3x8
Rev Hypers 2x12
Abs x100
BW: 198 (shoes off)

Tuesday:
Warmup Z
9x100 rest 60sec
Abs x200

Wednesday: 240
Warmup W
2x60 (EFE)+2x60 (FEF)
Hurdle Hops 3x5
Height+Ohb+Hophop ohb x3
Power snatch 4x3x135
Snatch pull 3x4x240
Srdl 2x7
Chinups 3x6
Abs x100
BW: 202 (shoes off)

a-j · November 4, 2011, 7:55pm

Hey man, what kinda times you hitting the 200s in?

What phase are you in? Are you running indoors?

Lol sorry for the questions

RB34 · November 4, 2011, 9:08pm

33-35sec.
Early Spp.
Not sure yet.

RB34 · November 4, 2011, 9:24pm

Thursday:
Warmup Z
3x300 4mins
Abs x200

Friday: 180
Warmup A
3x30 hills
3x30 blocks
2x(4e dist skips-hills, x6 broad-hills, 30m str leg bounds)
Pause squat 3x5x275
Push press 3x5
Good morning 2x6
Rows 3x8
Iso holds 2x30sec
BW: 203-204 (without shoes)

1: Started taking protein last Sunday and I have already went from 198 to 203-204.
2: Solid first week - felt like I got better.
3: Really like the srdl - was able to use lighter weight and still get solid work. Hams were a little sore the next day.

RB34 · November 7, 2011, 10:09pm

Week 2:
Monday: 240
Warmup W
4x60 blocks
Skip/Bound circuit
Squats 3x5x395
Bench 3x5x255
Pushdowns 3x10
Hypers 2x12
Abs x100

Left calf was still sore from the damn 300’s - took the first 60 to make sure all parts were clicking but letting it go a little bit on the final runs.

RB34 · November 9, 2011, 9:39pm

Tuesday:
Warmup Z
10x100 rest 60sec
Abs x200

Wednesday: 240
Warmup C
4x60 (FEF)
Hurdle Hops 3x5
Height+Ohb+Hophop ohb x3
Power snatch 4x3x145
Snatch pull 3x4x250
Srdl 2x7x205
Chinups 3x6
Iso holds 2x30

RB34 · November 11, 2011, 6:48pm

Thursday:
Warmup Z
3x300 4mins
Abs x200

Keeping the volume low on the 300’s since my bodyweight is high - girlfriend did 6x300 with 60sec rest with no problem.

Friday: 210
Warmup A
3x30 hills
4x30 blks
2x(5e dist skips hill, x7 broad hill, 30m str leg bounds)
Pause squat 3x5x295
Push press 3x5
Good morning 2x6
Rows 3x8
Abs x100

Week 2 in the books…

RB34 · November 14, 2011, 11:02pm

Week 3:
Monday: 300
Warmup W
5x60 blocks
Skip/Bound circuit 2
Squats 3x5x410
Bench 3x5x265
Pushdowns 3x10
Hypers 2x12
Abs x100
BW: 199-200 (shoes off)

RB34 · November 15, 2011, 8:48pm

Tuesday:
Warmup Z+Abs x100
11x100 rest 60sec
Abs x100

RB34 · November 16, 2011, 9:45pm

Wednesday: 300
Warmup C
Height+Ohb x3
5x60 (FEF)
Hophop ohb x3
Power snatch 4x3x155
Snatch pull 3x4x260
Srdl 2x6x225
Rows 3x8
Iso holds 2x30
BW: 202-203(shoes off)

RB34 · November 19, 2011, 7:50pm

Thursday:
Warmup Z+Abs x100
3x300 4mins
Abs x100

Friday: 210
Warmup A
3x30 hills
3x40 blks
2x(6e dist skips hills, x8 broad hills, 30m str leg bounds)
Pause squat 3x5x305
Push press 3x5
Good morning 2x6x175
Chinups 3x6
Abs x100

11 weeks in the books.

RB34 · December 22, 2011, 10:15am

Block 4:

Week 2:
Monday: 240
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 30/15
P skips d/h 2x4
Bench 3x3
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 3x10
Abs x100

Tuesday:
Warmup Z
3x(100-200-100) Rest 45/90sec/3mins
Pedestal x10

Wednesday: 590
Warmup A+Stair jumps 2x20
2x30blks+200-180-150
Power snatch 4x2
Horz row 3x8
Jm press+Curls 3x8
Abs x100

Thursday:
Mod Warmup
Row 6x60sec 30sec abs/30sec rest
Extended 30/30

Friday: 300
Warmup W+Stiffness jumps 2x15
2x30 hills+3x80
Height+Ohb+Hop ohb x4
Depth jumps 4x3
Squats+rocket jumps 3x3+x3
Shoulder complex 3x8
Rdl 3x5
Abs x100

RB34 · December 22, 2011, 10:17am

Week 3:
Monday 260
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 30/20
Bench 3x3x265-275-295
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 3x10
Abs x100

Tuesday:
Warmup Z
3x(100-200-100) Rest 45/90sec/3mins
Pedestal x10

Wednesday: 590
Warmup A+Stair jumps 2x20
2x30blks+200-180-150
Power snatch 4x2
Horz row 3x8
Jm press+Curls 3x8
Abs x100

Thursday:
Mod Warmup
Big Circuit x1
Extended 30/30

Friday: 300
Warmup W+Stiffness jumps 2x15
2x30 hills+3x80 blks
Height+Ohb+Hop ohb x4
Depth jumps 4x3
Squats+rocket jumps 3x3+x3 335-375-405
Shoulder complex 3x8
Rdl 3x5
Abs x100

RB34 · December 22, 2011, 10:18am

Week 4:
Monday: 300
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 40/20
Height+Ohb+Hop ohb x4
Bench 3313
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 2x10

Tuesday:
Mod Warmup
Bike Tempo 2x7x45/15
Extended 30/30

Wednesday: 300
Warmup A+Stiffness jumps 2x15
2x30blks+3x80 blks
Depth jumps 4x3
Squats+rocket jumps 3x3+x3 315-365-415
Shoulder complex 3x8
Rdl 2x5

Past 10 days I dropped about 10lbs = several inches off my waist.