Pierini's November 2007 Training

Thursday, November 1, 2007
Complete rest day including a 3-hour power nap - and I needed every minute of it.

Friday, November 2, 2007
Took the day off from work so no gym, but a day of active rest. Taking advantage of beautiful fall weather, about 75-80F degrees, I decided to do alot of walking today which I did, a total of 106 city block or a little over 8 miles (13 city blocks on average is 1 mile).

Saturay, November 3, 2007
Saturday morning dojo workout. Had plans to do other stuff but it doesn't look like it will happen. I might get some more walking in but nothing substantial.

Sunday will be a day of rest. I should feel very rested and ready to get back to the gym early Monday morning. Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

Sunday, November 4, 2007
Complete rest day.

Monday, November 5, 2007
Arrived at the gym at 7:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,158 strides.

Warmup, flexibility, and clean & jerk drills - #1 = boxing speed bag x 2:00 - #2 = shoulder dislocates plus overhead squat with light pole x 10 - #3 = 4-count cherry pickers x 10 - #4 = clean & jerk technique medley with light pole x 5 each - #5 = clean deadlift x 5 then hang power clean x 5 then front squat x 5 then split jerk x 5 with 45 lb.

Clean & jerk training - singles of: 95-115-135-150-150-150-150-150 - more power cleans than squat cleans this morning.

Running - on the treadmill at 1% incline - warmup of 800m at 7.5mph, then 8 rounds of 400m at 10.0mph with 200m recovery at 6.0mph, total of 3.5 miles in 25:31 (7:17/mile pace). My average HR was 162bpm (88% of max) and my highest HR was 176bpm (96% of max).

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

sounds like you had a nice rest from the gym pierini.. and you came back strong. Very nice running performance!

Tuesday, November 6, 2007
Arrived at the gym at 7:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,023 strides.

Warmup & flexibility - #1 = boxing speed bag x 3:00- #2 = shoulder dislocates plus overhead squat with light pole x 10 - #3 = 4-count cherry pickers x 10 - #4 = handstand balancing 3 rounds of 0:15 to 0:20 (drop and back up) - #5 = front squat 45x5 and 95x5.

Front squat (FS) doubles + standard grip pullups (SGPU) superset - #1 = FS 135x2 and 145x2 then SGPU x 10 - #2 = FS 155x2 and 165x2 then SGPU x 10 - #3 = FS 175x2 and 185x2 then SGPU x 10.

Box jumps (BJ) + standard grip pullup hang double straight-leg raises (DLR) - the double leg raises were to the top of my head height with toes touching the bar - #1 = BJ 28" x 5 then DLR x 5 - #2 = BJ 30" x 5 then DLR x 5 - #3 = BJ 32" x 5 then DLR x 5 - #4 = BJ 34"PR x 5 then DLR x 5 - #5 = BJ 36"PR x 4 then DLR x 5.

Huge PR for me today with the box jumps. My previous best was 32". I hadn't done them in a very long time. I'm very pleased. I wish I would have taped it so I could youtube (new verb) it.

I planned on doing some additional cardio but I decided to save myself for tomorrow as I am planning a 6 to 7 miler run on the treadmill at a challenging pace. I may go for a walk later on this evening.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work on those box jumps pierini! wow, 36" is a high box. I believe the boxes in my gym go up in 10" increments, i have only used the 20 so far but I wonder if I could get one at 30". You have motivated me to try soon!

also good job on BW front squats.

Thanks minime!

I use the Reebock aerobic steps with each additional spacer being 2".

[gymgirl]

damn those are some serious box jumps! congrats on the PR. we should call you springini.

Wednesday, November 7, 2007
Arrived at the gym at 7:10 a.m. for the 3rd day in the row (creature of habit).

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,007 strides.

Warmup & flexibility drills - #1 = boxing speed bag x 1:00 - #2 = shoulder dislocates plus overhead squat with light pole x 10 - #3 = 4-count cherry pickers x 10.

Snatch training - #1 = hang power snatch + overhead squat: 45x5 - 65x3 - 85x3 - #2 = power snatch from the floor: 95x1 for 5 sets - #3 = snatch high pulls from the floor: 115x3x3.

Running - on the treadmill at 1% incline - 1/2 mile at 7.5mph then 5 miles starting at 8.0mph and increasing it 0.1mph every mile getting as high as 8.4mph, and finally 1/2 mile at 9.0mph - a total of 6 miles in 43:56 (7:19/mile pace). My average HR was 162bpm (88% of max) and my highest HR was 180bpm (97% of max). Today's effort was 0:46 faster than last Wednesday for the same distance but HR stats were a little higher today.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

My hip flexors and abs are sore from yesterday's box jumps and hanging leg raises. I feel like a kangaroo with DOMS from too much hopping.

Hi gymgirl, Ms. Elusive, you pop in when I was off and go on a manic posting blitz like you are doing a CrossFit WOD. Thanks for stopping by.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

springini! that is a good one!

nice job on the run pierini!

[JDR3]

Crap now I got to do box jumps again!

Very nice PR.

Thursday, November 8, 2007
Arrived at the gym at 7:30 a.m.

Warmup & flexibility - #1 = boxing speed bag x 3:00 - #2 = shoulder dislocates + overhead squat with light pole x 10 - #3 = 4-count cherry pickers x 10.

Static isometric contractions - #1 = handstand hold (feet against the wall) x 1:37PR (prior PR was 1:35 on 10/18/2007) - #2 = standard grip pullup hang hold x 1:40 - #3 = Superman extension on GHD unit x 1:03.

Elliptical trainer - resistance and incline both at level 10 for a 30 minute steady-state session, completing 5,132 strides (average of 171/minute). My average HR was 124bpm (67% of max) and my highest HR was 161???? (87% of max).

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work on that 30min elliptical session pierini! I find it much harder to maintain a decently high heart rate while doing any other cardio besides running. When I run I can keep my HR high for a long time, but when i cycle or use the elliptical it is tough as it takes more work!!

Me too minime. My goal today was to take it easy to recover from yesterday's running effort.

Burpees are the only exercise that gets my HR high on a sustained basis comparable to running. There are probably others, it is just that I haven't used my HR monitor to measure and compare.

Friday, November 9, 2007
Trained with a friend at his house starting around 2:00 p.m.

Warmup - shoulder dislocates + overhead squat with a light pole for about 5 minutes.

Snatch training - #1 = hang power snatch + overhead squat: 45x5 - 45x5 - #2 = squat snatch from the floor: 45x5 then singles of 88-88-88-98-98-98-108fail-108 (power snatch)-108fail-108 (power snatch)-108fail-108fail. The 108 power snatches had all the potential to be squat snatches it's just that my brain aborted them - #3 = snatch high pulls from the floor: 108x3 - 118x3 - 118x3.

Split jerk training - singles taken from the squat rack: 118-135-145-155-165fail.

Saturday, November 10, 2007
Saturday morning dojo workout.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

Sunday, November 11, 2007
Rest day but I did walk to Sunday Mass in the late afternoon, a total of 2 miles at a moderate pace.

Monday, November 12, 2007
Arrived at the gym at 1:20 p.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,017 strides.

Warmup - #1 = clean deadlift 45x5 then front squat 45x5 - #2 = clean & jerk 95x3.

Clean & jerk training - squat clean & split jerk unless otherwise indicated - 135x2 - 145x2 - 155x2 - 165x2 (power clean) - 175PRx1 (power clean) - 175x1 (power clean) - 175x1 (power clean and push jerk). Big difference between training at 7:00 a.m. in the morning with an orange in my belly versus 2:00 p.m. with over 1,000 calories consumed. I believe I could have handled 180 today but we will save that for a post 10k fun run training day.

Running - on the treadmill at 1% incline - 400m at 7.5mph then 4 rounds of 800m at 9.0mph with 200m recovery at 6.0mph and finally 400m at 10.0mph for a total of 3 miles in 21:37 (7:12/mile pace) - my average HR was 153bpm (83% of max) and my highest HR was 180bpm (97% of max). A decent effort today.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Tuesday, November 13, 2007
Arrived at the gym at 7:20 a.m.

Warmup - #1 = boxing speed bag x 2:00 - #2 = shoulder dislocates plus overhead squat with light pole x 10 - #3 = handstand balancing x 0:30 - #4 = 4-count cherry pickers x 10 - #5 = front squat: 45x10 - 95x1 - 115x1 - 135x1.

Superset - 3 rounds of: front squat 155x5, then BW standard grip pullups x 10, and finally BW bar dips x 15. Pullup and bar dips reps were all unbroken but third round pullups and bar dips were tough.

I skipped a planned 30 minute steady-state elliptical trainer workout, saving myself for tomorrow's final 6-mile training run before my Thanksgiving Day 10k fun run.

Have a great day!

Pax Domini sit semper vobiscum