Washed up Decathlete’s Comeback Journal

Posted In: Training Journals

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    Matt Norquist on #226447

    9/18 Bodyweight – General Strength Circuits
    9/19 Random CrossFit Lifting mixed in with 5x800m tempo runs
    9/20-9/21 off

    9/22
    1. Active Warm-up including double-unders
    2. Hang Power Snatch – 6×6 up to 175 – top set dropped bar and did each rep as a single
    3. Clean and Jerk 5×3+3 to 245 – top set I reset bar for each rep did continuous on lower sets
    4. Snatch Grip Deadlift – 3×5 up to 335
    5. 4 rounds
    6 Hand Stand Push-ups
    6 Chest to Bar Pull-ups

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    Matt Norquist on #226448

    9/23

    1. 5x200m rows at equal parts row/rest
    2. 15x25m build-ups – at about 80-85% effort
    3. Gymnastic work on rings
    4. 10 mins every minute on the minute of 10 push-ups, 10 v-ups

    So, having some nagging knee pain that just won’t go away – both knees, no acute injury, but does not feel good to squat or run.

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    Matt Norquist on #226449

    9/24 – Continuing to take it kind of easy another day today.

    15 rounds of every other minute on the minute (15 mins work, 15 mins rest)

    5 rounds of KB Swings (70#) 35-39 reps per round
    5 rounds of rowing at 300-375 meters
    5 rounds of pull-ups at 12-15 pull-ups (took these a little easier)

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    Matt Norquist on #226459

    9/25

    1. Rowing Warm-up
    2. Snatch Technique 6×6 to 135
    3. Clean – 6×6 to 270 – but was having trouble getting under bar – Only mad 2 reps. But had 6 easy reps at 245
    4. Snatch Grip High (not so high) Pull – 6-5-4 at 285-315-345
    5. 4 Rounds
    7 Hand Stand Push-ups
    7 Chest to Bar Pull-ups

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    Matt Norquist on #226460

    9/26

    1. Row 1000m – ez (3’30”)
    2. 10x50m build-ups
    3. Static Flexibility
    4. WOD equal parts work rest
    – 21xSnatch (135); Pull-ups; Push-ups; Double Unders (4′)
    – 15x same (2’30”)
    – 9x same (1’26”)
    5. Static flexibility

    Knee is feeling a little better – going to use travel week next week to continue to take it easy before getting back to squatting next week. I find that squats are the biggest predictor of how all the other lifts and runs feel. If squats feel good, so does everything else, if they don’t (and if I’m not doing them and am getting weaker) other work suffers.

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    Matt Norquist on #226473

    Last week – traveling all week:

    Monday: Work up to heavy triples on Snatch (185), Clean and Jerk (250), Snatch Grip high pulls (335), Box Jumps (50″)
    Tuesday: 40′ fartlek – covered about 4 miles of run/walk/jog
    Wednesday: off
    Thursday: Bodyweight and machine circuits in hotel
    Friday: Off
    Saturday: 300 KB Swings in sets of 15-30

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    Matt Norquist on #226474

    Monday 10/6

    1. Warm-up: Rowing – for max watts 5×5 pulls
    2. Drills, mobility, jogging
    3. Snatch – 6×6 up to 185 (5 reps)
    super-set with 6×3 SLJs
    4. Clean and Jerk – 3×3 to 255
    5. Snatch Grip High Pull – 6-5-4 to 345
    Rest
    6. 15x16m Acceleration
    7. 3×8+8 – Handstand Push-ups + Chest to Bar Pull-ups
    8. 1′ of Cleans at 205: 13 reps – stop and re-set each one

    Good session

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    Participant
    Matt Norquist on #226475

    Tuesday 10/7

    Walk/Jog/Static Flex

    11x120m Hill – slightly faster than last time I ran it. Ran most reps in 17.2-18.5 (effort level similar to a 14″ 100m) and last one in 15.3. 2 minutes recovery.

    Walk/Jog cooldown

    Bodyweight and KB work: Sets of 10 every minute on the minute for 20 minutes (4 rounds):

    Pull-ups
    Push-ups
    Rowing (10 pulls on erg)
    KB Swings
    Goblet Squats

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    Participant
    Matt Norquist on #226484

    Wed 10/8

    1. Rowing Warm-up
    2. Snatch Technique – light triples (70%)
    3. Box Jumps – 5×3 on 44″
    4. Power Cleans – 6×6 up to 265 (Hit 5 reps)
    5. 3×3 Snatch Grip high pull to 355
    6. 1′ snatch at 135 – 16 reps (reset each one rather than touch and go)

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    Participant
    Matt Norquist on #226485

    10/9

    Static Flexibility, Shoulder, Hip, Back mobility, foam roller

    10 rounds of:
    100m Row
    10 Handstand Push-ups
    10 Pull-ups
    100m shuttle run (4x25m back and forth)

    Rounds were around 1’30” each

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    Matt Norquist on #226486

    10/10

    1. Rowing and jogging and stretch
    2. Work up to heavy but technically strong triple on snatch (165) and clean (245).
    3. 10 rounds of
    a. Clean Pull – 335
    b. Power Clean – 245
    c. Power Snatch – 155
    d. Bar Muscle-up
    4. 10x17m acceleration

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    Matt Norquist on #226498

    10/11-10/12 – Active Recovery – rowing, swings, etc

    10/13

    Warm-up then:

    16×200 at 36-37 with 2′ recovery – last 2 at 32

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    Matt Norquist on #226500

    10/14

    Legs dead from tempo yesterday, so just did a really easy day at gym:

    1. Rowing: 5×1 minute on, 1 minute off
    2. Double Under Jump rope: 3×1 minute on, 1 minute off
    3. Muscle-up Progression work on rings: 3×5 swing, kip and pull hips through hands
    4. Snatch: 30 reps at 135 – quick singles with no break in form, 1 every 5-8 seconds

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    Participant
    Matt Norquist on #226501

    10/15

    1. Warm-up
    2. 10x30m build-ups – pretty fast, but not all out
    3. 5×6 power snatch to 165, then Miss-Miss-Make-Miss at 190 – just wasn’t getting under bar
    4. 3×3 Clean and Jerk to 260 (2 reps)
    5. Cool-Down

    Tonight
    4 rounds of
    10 Handstand push-ups
    10 Pull-ups
    10 toes to bar

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    Participant
    Matt Norquist on #226502

    10/16

    Warm-up
    3×300 yard shuttle run (all under 60s)
    8x20m accel from various start positions

    15 mins every minute on the minute (5 rounds – didn’t do them last night)
    9 HS Push-ups
    9 Chest to bar pull-ups
    9 Toes to bar

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