Traning Recp 9/12-9/18

Sunday 9/12/10
PM SESSION
Squat practice
Work Capacity
Every min. On the min.
5 pullups
10 pushups
15 squats
Total-20 rounds

Monday 9/13/10
AM SESSION
STRENGTH
Deadlift
45×5. 70×3. 125×2. 170×1. 220×1. 265×1. 315×1. 335×1(PR)
PM SESSION
ENDURANCE
2 Rounds
12:00 Run
2:00 walk
Distance-3.64

Tuesday 9/14/10
Rest Day

Wednesday 9/15/10
AM SESSION
1600 meter run/Rest 5:00
1200 meter run/Rest 4:00
800 meter run/Rest 3:00
400 meter run/Rest 2:00
PM SESSION
WORK CAPACITY
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Time-28:18

Thursday 9/16/10
AM SESSION
STRENGTH
Squat
PM SESSION
ENDURANCE
4 Mile

Friday 9/17/10
Rest Day

Saturday 9/18/10
AM SESSION
ENDURANCE
6.5 mile

Had a good week of training. I’m excited to really focus on strength training through the new several months. Not just lifting but a serious laid out plan on getting stronger. Lots of deadlifting, squating and overhead pressing. I wil be following Jim Wendlers 5/3/1 program and I’m excited to see my strength increase. The work capacity and conditioning will stay the same as well as my endurance with just one added change. I’m going to start throwing in hill sprints on Mondays (at least until it starts snowing). I have a sledding hill not far from my house which will work perfect. It is pretty much 100 yards of steep straight up hill sprinting. Bring on the suck. I do a lot of interval training, but not much all out sprinting. I can’t wait to see how this affects my fitness.

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