Sunday, June 21, 2015

Heavy. #WTM2015 Training Week 3

Fasten your seat belts, People. This could get random.

Just to catch you up. I'm currently training for World's Toughest Mudder. I've never done anything even close to that distance, so I'm feeling a bit like I'm blindfolded walking through a room full of legos.

My week 1 and week 2.

A beautiful alignment of training plans happened this week-- a step down in mileage on my running plan (yeah!) and heavy week in the strength training plan (boo!). Overall, it was a good week. I've had two really good weeks of training. I'm feeling strong and eating well.

I thought I'd share some great articles I've run across this week--

Are You an Under-eater? 8 Signs You're Not Eating Enough
Typically I do not ever fall under this category. But in an effort to lose the 5 lbs of almond butter and cashews I've added to my hips and belly, I've been tracking my macros with My Fitness Pal. And thanks to the increase in mileage, I've been getting that sweet little message at the end of the day: "If you continued to eat like this you'd be XXX lbs in 5 weeks!"

However, under-eating can be a problem. It can cause us to hold onto fat instead of losing it, problems with sleeping, moodiness and other nasty little side effects. Check out the article, as well as Rob Wolf's podcast, where I learned about the article.

Beyond 5/3/1 Program 1.1 
Picture from T-Nation
I've been following Jim Wendler's 5/3/1 program for about 2 years now. My goal was to become stronger so that I could be a Rx competitor in Crossfit competitions. This program works. It should come with a money back guarantee. If you follow the program, you will make gains. (I'm assuming you are healthy, are eating right and sleeping well, too.) I do the main lifts 4 days a week and add accessory work of my own.

This article breaks down the program, gives a little info about supplements and has some classic Wendler quotes (with colorful language).

Running on Empty
Overtraining. I think most people will never come close to overtraining. Mostly we suffer from under-recovering or not properly eating and sleeping so that our bodies have the opportunity to repair themselves. Semantics? Maybe. Overtraining is very real and can lead to some serious health problems. This article covers the basics.

Week 3 WTM2015 Training:
Monday-- snatch practice (from blocks) 2x3 @ 65lbs, 3x3 @ 75lbs. Box squats 5@155lbs, 5@165, 3@175, 3@185, 2x1@195. Front squats 5x5 @ 100, 110, 120, 130, 140 (these were too light). For time: 10-8-6-4-2 tire flips, good mornings and leg curls. Then lateral jumps over a step (think step aerobics) 30 seconds on/30 seconds rest x 5.
Tuesday-- 3 easy miles (AM). Cleans (from the blocks) 3x3 @85lbs, 3x3 @ 95, 2x3 @105. Bench 5@115, 5@120, 3@130, 3@ 140 and 1@150, 10@105-- with 5 chest to bar pull ups between sets. Rounds: incline db bench press 15, 10, 8, 6; sled pull and push 30 yds; burpee box jumps 15, 10, 8, 6; wipers 30.
Wednesday-- 2.5 mile ruck w/ 2 bricks (AM). Favorite workout of the week-- it wrecked me for 2 days. Start the clock. Part 1-- 21-15-9 Thrusters (65lbs) and KB swings (44lbs). At 10:00:00, Part 2-- 12 rounds of 12 hang squat cleans (65lbs), 12 push ups. Then Part 3-- 9-6-3 front squats (115lbs) and Dips. 45:00 time cap.
Thursday-- 3.3 easy miles (AM). 15 box jumps and 15 seated box jumps. Deadlifts 5@ 215, 5@ 230, 3@ 245, 3@ 260, 1@275, 10@ 215. 30 minutes of easy stretching yoga.
Friday-- Dumbbell snatches 3x5 @ 45lbs. Strict press 5@ 65 and 75lbs, 3@ 75 and 80, 2x1@ 85, 10@ 65. Clean and jerk 5@ 115 and 120, 3@130 and 135, couldn't get 140-- 3 pulls. In rounds: 5-4-3-2-1 wall walks and 20 tire flips. Evening Oly class-- 2x5 clean pulls @ 95, focusing on form and pull. Hang cleans 2x5 @ 95, focusing on form. Hang snatches 5@ 65, 5@ 75, 5@85. 5 legless rope climbs, 30 overhead lunges.
Saturday-- 400 M run, 5 clean and press of 45lb plate, 10 yd plate push on football field; 4x 400 M run, 5 clean and press, 20 yd push; 400 M run, 5 clean and press, 10 yd push. 100 yd plate push.
Sunday-- Approximately 10 miles, with 20 minutes of hills in the middle. 1 hour, 49 mins total run.

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