Washed up Decathlete’s Comeback Journal

Posted In: Training Journals

  • Avatar
    Participant
    Matt Norquist on #226328

    Would like to hit:
    100m: 11.50
    Shot Put: 15.00
    Discus: 46.00
    Clean: 350
    Squat: 450
    Snatch: 250

    Avatar
    Participant
    Matt Norquist on #226329

    Tempo Session last week: 12×200 (target 40, but most were at 35-36 – hard to run much slower) with 90″ rest – last one at 28. Will work this up to 20×200 before starting to speed them up and lower volume.

    Tuesday 8/26:

    1. Warm-up: 10×20 double under jump ropes; A-Skips, B-Skips, Build-ups, dynamic flex
    2. Plyos: 4×4 SLJ; 2×4+4 single leg hops for distance
    3. Accel: 15x11m
    4. Hang Snatch: 6×6 up to 155
    5. Pause Squat: 4×6 up to 215, and something tweaked weird on my right calf so I shut down the squats – was going to go up to 255, but will do that tomorrow now.
    6. Max Effort (till 1 shy of failure) Strict Hand Stand Push-ups: 16
    7. Max Effort (till 1 shy of failure) Strict Chest to Bar Pull-ups: 11

    Wednesday 8/27

    Jog and Stretch
    5×300 yard shuttle run at circa 62″ with 2′ rest
    Cross-Fit Skill work working on Ring Muscle-ups – working on swing and long body position
    Rowing: 5x100m at 17″ with 1′ rest

    Avatar
    Participant
    Matt Norquist on #226331

    Thursday 8/28

    Warm-up: Jog, Row for MaxW (8×5 pulls), dynamic flex, Static flex, Double Unders 6×30
    1. Snatch + OH Squat: 10×1+1 to 135
    2. Power Clean: 6×6 to 245 (2 sloppy reps at top set, but still made them all).
    3. Box Squat: 6×6 to parallel box with pause at bottom: to 325
    4. 4 Rounds of:
    a. Suspended Ring Rows x 10
    b. Hand Release Push-ups x 10
    c. Toes to Bar x 10

    Avatar
    Participant
    Matt Norquist on #226347

    Labor Day Weekend:

    1. Friday: General Strength and GE Circuits – Bodyweight, Jump Rope, core work. About 20 minutes low impact continuous circuit.
    2. Saturday: 13×200 at 35-36 with 90″ rest.
    3. Sunday: Golf (44 for 9 holes)
    4. Monday: Rest

    Avatar
    Participant
    Matt Norquist on #226348

    Today:

    1. Drills, Dynamic Mobility, build-ups, 5×20 double-unders
    2. Rowing: 5×5 Pulls for max watts
    3. Superset
    a. Hang Snatch: 6×6 up to 160
    b. Standing LJ: 6×4
    4. Acceleration: 12x12m (the accel volume will look low for awhile, until reps get up over 20m, as I don’t like to do more than 20 total reps, and am trying to ease the volume in gradually).
    5. Clean and Split Jerk: 5×2+2 up to 225 (working technique and stability and alternating front support leg)
    6. A2G Pause Squat – 5×6 up to 235 2@255
    7. Max Effort Hand Stand Push-ups: 16
    8. Max Effort Chest to Bar: 12
    9. Hand stand – 1 leg support on wall: 1’05”

    Avatar
    Participant
    Matt Norquist on #226353

    9/3/14

    AM: 1/2 mile jog plus static flex
    12x150m hill
    1/2 mile walk/jog

    Avatar
    Participant
    Matt Norquist on #226359

    8/4/14

    1. Warm-up: 5×30 Double Unders; 5×5 Max Watt rows; Dynamic Flex
    2. 6×2 Squat Jumps (not CMJ) to boxes up to 48″
    3. 5×2+2 Snatch+Front Squat to 135
    4. Power Clean: 6×6 up to 250 (missed 1 rep at 250)
    5. Box Squats to parallel box – 6×6 to 335
    6. Metcon: 4 rounds (starting a round each 2′)
    – 10 Overhead Squat – 95
    – 10 pull-ups
    – 10 toes to bar

    Avatar
    Participant
    Matt Norquist on #226385

    8/5

    1. Warm-up – jog, stretch, dynamic flex
    2. Power Clean-Thruster – 8×2+2 to 185
    3. MetCon
    1. Round 1: 21 Thrusters (135) 21 Pull-ups 21 Double Unders – 4′
    – Rest 4′
    2. Round 2: 15 of same – 3′
    – Rest 3′
    3. Round 3: 9 of same – 1′

    Weekend: Active Recovery

    8/8

    1. Jog, Stretch, 5×5 MaxW Row
    2. 13x13m Acceleration – super-set with 13×2 SLJ
    3. Snatch: 6×6 to 165 (5th rep was sloppy)
    4. Clean and Jerk: 5×2+2 to 225 – just working on execution

    Shut it down early today – Motivation was feeling low, and knee and hamstring both tender.

    Avatar
    Participant
    Matt Norquist on #226403

    8/9

    1. 2.5 mile walk/jog warm-up
    2. 14x200m with 90″ recovery at 37-38″

    8/10 – Did strength and metcon backward due to timing issues getting to gym
    1. Walk/jog warm-up
    2. Mobility/static flex
    3. 3 rounds of:
    15 snatch(75#)/30 Double Unders – at controlled pace – appr. 1′ per round
    4. 9 Rounds of 1:2 work:rest – early rounds of around 40″ per round. Later rounds getting closer to 1′
    a. 10 pull-ups
    b. 10 push-ups
    c. 10 KB Swings (70#)
    5. Snatch technique: 5×2 at 105-145
    6. Hang Clean as fast as possible: 5×5 to 235 sets in 10″ approximately

    Avatar
    Participant
    Uros Zivkovic on #226406

    Hey there Matt,what 100m time did you first record ever?

    • This reply was modified 5 years, 1 month ago by Avatar .
    Avatar
    Participant
    Matt Norquist on #226414

    Hey there Matt,what 100m time did you first record ever?

    Ever would have been 13.9 or something, back in 7th grade.
    13.2 in 8th grade
    12.92 in 9th grade
    12.56 in 10th grade
    11.77 in 11th grade
    11.74 in 12th grade
    11.53 at 19
    11.34 at 20

    2010: 12.02
    2011: 11.79

    Avatar
    Participant
    Matt Norquist on #226415

    9/11-9/14 – OFF (annual golf trip). Fun times. Now back at it today, and while I should feel rested, I do not. That much movement and walking is real work – and coupled with a pretty horrendous diet and sleep for 4 days, I’m ready to get back to normal…

    Avatar
    Participant
    Matt Norquist on #226419

    9/16
    Session A
    1. Jog, dynamic flex, build-ups
    2. Acceleration Development: 14x14m
    3. Plyos:
    – SLJ – 3×3
    – Single Leg Bounds: 2x15m
    – Double Leg Bounds: 1x15m
    – Single Leg Hops for height – 1×4+4 up to 30″ box

    Avatar
    Participant
    Matt Norquist on #226420

    9/16 Session B

    1. Rowing, Stretch, 5×25 Double Unders
    2. 6×6 Snatch up to 170
    3. 6×3+3 Clean and Jerk up to 235
    4. A2G Pause Squat: 6×6 up to 235
    5. Max Effort Chest to Bar Pull-ups: 14
    6. Max Effort Hand Stand Push-ups: 16

    Avatar
    Participant
    Matt Norquist on #226421

    9/17

    1. Jog 1/2 mile, stretch
    2. 10x120m hill
    3. Walk 1/2 mile, stretch

Viewing 15 posts - 1,681 through 1,695 (of 1,724 total)

You must be logged in to reply to this topic.