Panzerkampfwagen

Some of you may know that German is an amalgamated language. The term panzer every knows as a tank but the actual word is panzerkampfwagen. Which means something like "slow moving caterpillar like armored vehicle". Well not anymore, I was moving faster for longer this morning than I have in about 10 years. See below.

Yesterday for lunch:

10 KB snatch each arm with 32kg.
20 Bulgarian Bag Swings each direction with 26lbs.
2X15R Bulgarian Bag Swings with 37lbs.

Didn't workout last night but worked late till about 8PM. We never stop working for you.

I did drink 6 beers and waste a bunch of time reading blogs and Facebook crap.

This A.M. did a run to Starbucks and back. 3 miles each direction. 8min pace up there, then a double expresso, then 7:30 pace on the way back. Even left them a present in the latrine.

Good Day for Training

Today was a doosey!

Lunch Workout:

50 reps of KB snatch @ 24kg with each arm. WKC rules says you can not set the bell down or rest in the hang position.
I was going for 70 reps each arm, that would have been WKC LVL-I rank, but didn't make it. Will try again next Monday. My heart rate was crazy.
Check the you tube video.

After work was the running workout.

Overall it was 5 miles.
I did 6 hill repeats on treadmill.
Also 6 speed drills on treadmill.

The hill repeats had 3 minute slow down between sets but speed was always 5 MPH for the rest period and the hill period.

1st 2.5 min @ 15% incline HR to 170
2nd 3 min @ 15% incline HR to 173
3rd 3 min @ 15% incline HR to 176
4th 1.5 min @ 15% incline HR to 174
5th 2 min @ 15% incline HR to 176
6th 1.5 min @ 15% incline HR to 170

The speed workout was fast (10 MPH) for 1 minute the to 5MPH for 2 min, then repeat.

1st HR to 170
2nd HR to 174
3rd HR to 173
4th HR to 174
5th HR to 171
6th HR to 182 (.5min @ 12MPH and .5min @ 10MPH)

So getting some turn over speed work in and some hill work.

After that, I was like I outta here.

Hardrock Training Day 2

Running:
Treadmill run:
2 min warm at 5mph
3 min @ 15% incline HR to 175 @ 5mph
2 min flat at 5mph HR to 153
3 min @ 15% incline HR to 182 @ 5mph
2 min flat at 5mph HR to 152
1.5 min at 15% and 1.5 min at 10% HR to 178 @ 5mph
3 min at 10% incline HR to 170
2 min flat HR to 140 HR 140
1 mile at 7mph (8:29 pace) HR to 170
2 min flat HR to 140
1 min at 8mph (7:30 pace) HR to 180
Cool down.

Heart Rate Training:
HR 184 Max & 162 avg over 16 min. with:
1-S X 30R 35lbs Long Cycle
1-S X 20R 35lbs Double Snatch
1-s X 20R 35lbs Double Snatch
1-S X 25R 35lbs Long Cycle

Core Training:
Rollouts:
2-S X 3R 3/4 out
Rollups:
2-S X 5R

Fun:
5 Handstand pushups
2 Inverted Frog pose leg lifts.

Flexibility Drills:
Hip Stretches
4R Wall Walk Backwards.

Enjoy the Pain.

Hardrock Training Day 1

Well, I got in. Lucky pick in the lottery. So, I gotta get down to business. Been having a problem with my knee, hoping its just an it band issue, but who knows. It should be ready to go soon, we will see.

Here was today's workout.

Heart Rate Training:
Long Cycle 2 X 30 reps @ 35lbs KB.
Double Snatches 2 X 20 Reps @ 35lbs KB.

Core:
Standing ab roll outs: 3 @ 1/4, 2-S X 3-R 1/2, 2-S X 2-R 3/4, 1 Full roll out.
Feet rollups 2 sets 4 rollups.
4 Leg lifts overhead from the frog position.
Farmers walk 70lbs 1 arm 2 X 30second walks, each arm.

Working the backside, working hamstring tie in with the glutes.
Romanian Deadlifts (RDL) 2X8R @ 95lbs

Fun:
Handstand pushups 4-S X 3-R.

Flexibility Drills:
2 Overhead squats with 45lbs bar.
Various hip stretching.
3 Reps of Walking down the wall. Reach back, walk down the wall.

Running:
2 min warm up @ 5mph
3 min 15% incline @ 5mph
2 min @5mph flat
2.5 min @ 15% incline @ 5mph
2 min cool down.
This only equaled about a mile on the treadmill, but I am going to start with quality, over quantity. Heart rate training is my goal here, and hill running. Trying to stay very erect and force the glutes, hamstrings, abs to engage.

I will work this type of workout, hopefully everyday for a while and see where it goes.