I had a good lifting session on Friday morning and it will be the last lifting I do until after the Chattanooga Marathon. I have two more short runs before the race on Sunday March 5th. That is all of the exercise that will take place in the next week.
Based on my split times on my various training runs since September I have started to come to the reality that it will take a miracle for me to beat my marathon time from 15 years ago. On top of me being 15 years older, the Chattanooga Marathon has way more elevation gain than the B&A Trail Marathon. Not making excuses, just being realistic. I am hoping to have a good run and not embarrass myself. Hopefully I can pull THAT off!
Friday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 2 repetitions at 75%
Snatch, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Clean and Jerk, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
Showing posts with label back squat jump. Show all posts
Showing posts with label back squat jump. Show all posts
Saturday, February 25, 2017
Saturday, February 11, 2017
Catching Up
It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.
Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches
Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches
Saturday:
Rest Day!!
Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches
Have a Great Weekend!!
Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches
Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches
Saturday:
Rest Day!!
Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches
Have a Great Weekend!!
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