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Old 03-25-2010, 07:40 AM   #11
Derek Simonds
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I like what you have been doing. Can you translate your descriptions for me? When it says
Quote:
Movement Prep B 5@
What does that mean?

Thanks a ton. Derek
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Old 03-25-2010, 10:10 AM   #12
Pat McElhone
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Thanks Derek.

Movement Prep A/B refer to a specific set of movement prep/dynamic warm-up exercises from Mark Verstegen's Core Performance. "5@" means 5 each.
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Old 03-27-2010, 08:57 AM   #13
Pat McElhone
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JR 100 singles
Foam Roll
Static Stretching
Movement Prep B,A 3@

Snatch (Power Snatches, ridden all the way down)
In lbs
65x1
85x1
105x1
125-Got it about an inch off the ground, did not like the feeling in my hips/low back
120(60%)x1x3

Foam Roll
Static Stretch
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Old 03-28-2010, 09:37 AM   #14
Pat McElhone
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Foam Roll
Static Stretching

Ran 22min 90% Tempo. Ran 8min on road, 14min on trails.

Foam Roll
Static Stretching

15min later:
Deadhang Pull-ups: 15,10,5 (1min rest b/t sets)
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Old 03-30-2010, 03:49 AM   #15
Pat McElhone
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Foam Roll
Static Stretching
Movement Prep A 5@
KB complex 35lbs bell

5,4,3*,2,1

HSPU on paralletes
Pull-ups +70lbs

*-Failed on 3rd rep, set of 3s. HSPU, against wall, head touch all reps, no kip.
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Old 04-01-2010, 06:59 AM   #16
Pat McElhone
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Running Intervals
5 times
Run 60s, rest 120s.

Focused on the lean, and openning my legs behind me trying to run faster, not harder. With the rest periods doing a total 5 intervals, this was about 70% effort.
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Old 04-03-2010, 09:37 AM   #17
Pat McElhone
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Foam Roll
Static Stretch
Movement Prep A 4@
PVC Olift Warm-up 4@

Split Snatch (in lbs)
75x1
95x1
115x1
135x1
145x1
150(75%)x1x4

Foam Roll
Static Stretch
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Old 04-04-2010, 06:38 PM   #18
Pat McElhone
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Ran 32min about 70% effort, half in VFF and half barefoot. First time really barefooting, ran barefoot on a nice grassy trail network.

Later on,
Foam roll
Static Stretch
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Old 04-06-2010, 07:20 AM   #19
Pat McElhone
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Foam Roll
Static Stretching
Movement Prep 5@
CFish Warm-up 10@
Run 400M
5 Rnds "Cindy"
Run 400M
5 Rnds "Cindy
Run 400M
Foam Roll
Static Stretching
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Old 04-08-2010, 07:18 AM   #20
Pat McElhone
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Foam Roll 10@
Static Stretching
PVC Olift stretching

4 Circuits
10 L arm KB snatch 35lbs
10 R arm KB snatch 35lbs
10 GHD Sit-ups
100 Jump Rope skips

This one might have been too much. My back is feeling both the KB snatches and GHD sit-ups. The sit-ups did not have full ROM, just enough until the back really felt it. The KB snatches felt all right.
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