Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

https://instagram.com/p/BVlGIy7gUuw/

Still a bit of a cold and thus not interested in taxing lungs so just a few 100m reps- hit a new PR and 50+ WR 13.4 (1:07.0) on third rep) then off to gym

Deadlifts 500lbs x 4 reps

Jump shrugs 315lbs 10 sets of 3, 225lbs 5 sets of 3

24"box jumps holding 60lb dumbells in each hand 10 sets of 2

Gym strength down due to illness, which is encouraging for 100m row in that I think when Strength returns 13.2-3 is not out of the question


@aharmer- yes used to do sandbag stuff about 10 years ago and enjoyed it- currently have some heavy medicine ball loads and have a 150lb and 200lb ball that I load for reps on a 60" box- pretty taxing stuff, but not currently part of my training plan

[hjs]

Very good, every tenth at that speed us huge!

[Shawn Baker]

https://instagram.com/p/BVnke85B9f7/

Pretty pleased with this 10x 100m effort on 2min rest- avg 1:08.9- all strokes full slide and nice to see 1:07s popping up fairly easily- ironically feeling fairly "puny" right now- I suspect in a few days I'll be able to drop the hammer a bit more and push things along further

Afterwards some Werner Gunthor inspired lifting and jumping/single leg bounding followed by a little upper body bodybuilding fluff

Another podcast to do tomorrow!

[-marius-]

Tested some 100m intervals after 75 min of powerlifting.
Arms and legs all over the place, especially the 4th interval at 64 SPM , so times weren't that great Need to seriously work on getting the power into the rower..
5x100m/1:30r
1:22.6 500m
:17.6 100 1:28.5 SPM 44
:16.9 100 1:24.5 SPM 50
:16.1 100 1:20.5 SPM 63
:15.9 100 1:19.5 SPM 64
:15.9 100 1:19.5 SPM 56

[aharmer]

Shawn, if you're ever looking for something goofy to play around with for 5 minutes, I'd love to see how many meters you could stack up in eight rounds of the Tabata protocol.

[edinborogh]

hey Shawn,
as the subject is very long, could you "pin" your workout at the start of the thread for power development ( and any other training for that matter... ) - thanks!

[RBFC]

Congratulations to Shawn on being featured by Concept 2 on their Facebook feed. He deserves recognition for his work and generosity in sharing info!

Lee

[Shawn Baker]

https://instagram.com/p/BVsUhzug22y/

Have a bit of a back and forth friendly competition from Poland

10 x 100m on 2min rest

Me 1:08.9
Him 1:08.5
Me 1:08.3

Followed with some relatively easy "conditioning" at gym

225lb Deadlift x 10/20lb med ball slam x 10/50 jump ropes- repeat x 5 rounds with around 90 seconds between (fairly moderate work)


TBH not real interested in Tabata for rower

Not sure what "power thread your talking about"

Thanks Lee, Henry et al

Honestly feel I've still got quite a bit more in me

[Shawn Baker]

https://instagram.com/p/BVvU21tgTix/

Just a 100-150-200-250-200-150-100 interval pyramid @1:12.3 avg- not much fun

[Shawn Baker]

Paul, you could target that workout at 500m or a few seconds quicker

Today, trained with my 105lb girlfriend- same age as me and also now a full time carnivore (and also enjoying best health in a long time)

She of course likes to train legs and glute so...

Jump rope, box jumps, weighted box jumps, step ups, jump squats, single leg bounding, double leg bounding, barbell back squats x 20 reps (235lbs for me, 95lbs for her)- 100 BW squats, deficit KB sumo deadlifts and bike sprints

[Shawn Baker]

https://instagram.com/p/BV0qyl5AFlC/

A little fun stuff today

1 min wu row at 405m

To gym for

Deadlifts 405lb x 10 (nice and easy)

1 armed barbell power snatch to 135lbs (also easy)

Snatch grip high pulls from the floor 10 sets of 3- getting bar to neck high- really felt bar moving nicely today

30lb med ball snatch throws 10 sets of 2

Very enjoyable stuff today- body feeling good!!

[Shawn Baker]

500m at 19spm in 1:29.9- fairly comfortable- just working a bit of power production on rower

135lb barbell jump squats 10 sets of 3

30lb med ball push press releases 10 sets of 3

Low pulley rows- entire machine stack 8 sets of 3

Upper body bodybuilding fluff

Moving well, feeling decent

[Shawn Baker]

48" box jumps x 8

Back squats 245lb x 20

176lb/80kg KB swings 20-15-10-5

Just some easy stuff, and now drive to Texas

[Cayenne]

...176lb/80kg KB swings 20-15-10-5...

Hello Dr. Baker...just curious, are these 2 handed swings with 40kg KBs in each hand? "T-Handle" configuration with plates? Something else? TIA. Eddie

[Shawn Baker]

https://instagram.com/p/BWImBr7AHBw/

Just keeping it going while on vacation- humidity