Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

Kini62 thanks- they are a lot of fun too!

Yesterday just a few hill sprints outside for an easy day

Today

Row 1k wu (heart rate lowest I've seen on wu row)

Jump rope x 100

12" drop push-upsx 5/ 20 lb med ball chest pass to wall x 5 ---5 sets

20lb med ball overhead to ground slams 5x5

20lb med ball overhead to wall slams 5x5

Snatch grip high pulls from low boxes 185lbs 5 x5

Machine Low pulley row-entire stack 3 sets of 8

Dumbell lateral raises 35lb DBs 3 sets of 8

100lb hammer curls 2 sets of 8 each arm, 75lb 1 sets of 15 reps per arm

Continues to add in a little more bodybuilding stuff than normal for a while- definitely continue to see strength improve

[hjs]

Tried a few 100m the last few days. Doing lots of, primitive, hard work, the last 2 weeks. Our house is partly rebuild and I clean up the materials that come out, wood and bricks etc. Hardest work I have done in years. Not super heavy, more medium, but a lot of volume. At times my back was shot fully at the end of the day. Also sleep shorter, builders start out early..
Also lots of dust involved, not great on the lungs. This week was better though than last, back held up better.

And I get better in driving with a pickup.

The rowing, on drag 130 I got 15.4 max split 1.14.
On drag 153 15.2 max split 1.13
Start is not great, rating in the low 50' ies. Once on pace there is very little fade, if any.
On higher drag I would be a bit faster, but am being carefull. Never been below 15.0, which is 1.15 flat. My major weakness, in this is, raw power. Every second on the lowpull is 0,2 seconds on the 100m.
So a 1.10 lowpull would be around 14.6 seconds.

[Shawn Baker]

Not bad Henry!!

Training today

1k row wu

Jump rope x 100

30lb med ball snatch throws 10 sets of 3

Hang power snatches 135lbs 10 sets of 3

Vertical chest press to heavy triples 3x3

Cable flys heavy-ish sets of 5

32.5 lb dumbell lateral raises x 20 reps

75lb dumbell hammer curls x 1 sets of 20 reps each arm

Went to barbeque joint acrross from gym and crushed 1lb of brisket and 1/2lb of sausage to go with the 1.25lbs of ribeye I had for breakfast

[Shawn Baker]

Very easy one today

Row 1k wu

Jump rope x 100

BTN jerks 225lbs x 10 singles

12" step ups to 315lbs 5 reps per leg

Machine leg e tensions (first time in about 25 years)

[Shawn Baker]

Forgot to list yesterday's stuff

Basically a bunch of upper body bodybuilding stuff so nothing to notable

Today

Row 1k wu

Jump rope x 100

Snatch grip high pulls off low blocks at 225lbs 10 sets of doubles- bar to clavicles with good triple extension

Low pulley rows- entire weight stack 5x5

Lateral shoulder raises 30lb dumbell x 20 reps

80lb dumbell hammer curls x 20 reps each arm alternating

Conditioning- 80lb KB alternating one armed swings x 20 reps/20lb med ball overhead to ground slams x 20 reps/100 jump ropes- repeat for 3 rounds total on about 3 minutes rest

Fairly decent overall today

[Anth_F]

Incline treadmill sprints 15 seconds at 15 degree incline on 45 sec rest at 10, 12, 13 mph (treadmill began smoking so had to stop )

Of all the stuff you've been doing, this is one of the most impressive. For anyone that has not tried this, that is a LOT of leg speed.

When i think of incline treadmill i just remember Ivan Drago in rocky IV going about 100+mph

Sure looks grueling.

[Shawn Baker]

Anth-f -yes, those treadmill sprints are definitely challenging!!

Today a whole lotta med ball work

Row 1k wu

Jump rope x 100

Every single rep of every single set was done with as much power as my body could deliver

30lb med ball push press releases 10 sets of 3

30 lb med ball ground to air in snatch motion 10 sets of 3

20lb med ball overhead to wall slams 10 sets of 3

20lb med ball overhead to ground slams 10 sets of 3

20lb med ball rotational slams to wall 10 sets of 3 each side

180 throws altogether and took about an hour- this was a lot of work at very high intensity- managed quite well and was fueled by 1lb of bacon and 2 eggs this morning- the post workout meal was 2.5lbs of ribeye steak

[Shawn Baker]

http://www.youtube.com/watch?v=PbZtsxw8vMc

I've been trying to get 20 reps at 405lbs on the deadlift now for the past 3-4 years with the best being 16- now roughly 4 months into a zero carb diet I've finally done it!! (No belt, no drugs or hormones, no supplements)- it is objectively clear to me that this diet has improved both my strength and body composition!!

Workout finished with some upper body pump stuff

Will spend tomorrow in the car so 1st day off in about 2 weeks!!

[kini62]

Impressive.

Why do you wear a beanie when working out? Just curious.

[kini62]

I've been inspired by Shawn to add some running sprints to my training.

So, last night.

5 minute warm up at 12% (steepest my TM goes) 4 mph.

30 secs at 6 mph to warm up my knee 90 secs rest- walking at 4 mph

30 secs at 7 mph, continue warm up 90 secs rest-

30 secs at 8 mph trying to determine a pace that I can sustain for multiple reps- 90 secs rest

9x30 secs at 8.5 mph, 90 secs rest.

Don't have a HR monitor but it was quite high by the end of this set. Next go around will be to try all 12 reps at 8.5 mph with 90 secs of active 4 mph rest.

[T_M]

Shawn, very impressive rep total with 405. Not many world class powerlifters have that kind of rep endurance with that weight. I managed 10 reps a couple of years ago and regretted it every day for the next week!

[G-dub]

Amazing Shawn. That's a lot of reps.

[Shawn Baker]

Thanks all! Pretty cool to be getting a boost in strength from diet

Beanie- my hair is getting long and it gets in my eyes when lifting

[hjs]

Strong stuff Shawn, promising for your sprintwork.

[Droode]

http://www.youtube.com/watch?v=PbZtsxw8vMc

I've been trying to get 20 reps at 405lbs on the deadlift now for the past 3-4 years with the best being 16- now roughly 4 months into a zero carb diet I've finally done it!! (No belt, no drugs or hormones, no supplements)- it is objectively clear to me that this diet has improved both my strength and body composition!!

Workout finished with some upper body pump stuff

Will spend tomorrow in the car so 1st day off in about 2 weeks!!

Congratulations Shawn for me that is as impressive if not more so than your 1k time. Continue to keep inspiring us and stay healthy.