Enjoyed a rest day yesterday. Spent the majority of the day at the office but got out for a double meat and guac salad at Chipotle which has become my go to Friday lunch. Picked up some ingredients from Whole Foods to make Caveman Crunch this weekend. It basically like Steve's Original Paleo Crunch, but homemade. A spell of pure boredom around 2:15 inspired me to go for a short run. No body in the office seemed to mind anyway. I ran the roads near the Special Operations building and the loop near some of the hangers by the airport. Kept in Z1 and was out for about 30 minutes. Got some sun too...
Saturday Training:
A: Back Squat; 4 X 4. rest 3 minutes b/t sets @ 80% 1rm
B: DU's X 20 sec; rest 40 sec. X 8.
C: Run 400 meters @ 80%; rest 4 minutes X 3.
Results:
Stayed with 200# again for back squats and its feeling better. Not sure exactly on 1RM these days.
Wasn't terribly focused on the DU's but strung them together fairly well. Had misses in most of the sets but went as high as 42 and as low as 25.
I really think my pacing was off on the 400's but I was able to recover enough during the 4 minutes to replicate the times so maybe it was my perception. Back to back 1:06s and a 1:09. Our 400 is actually out to a 200 meter turn around and back. The deceleration, turn and acceleration sucks...I need to get out on a track for my next 400 repeats and see what I got.
Relaxation is on the menu for the rest of the day. Hanging out with the kids and Ali. Making Caveman Crunch and maybe a movie later.
Congratulations to Redline Coach and Athlete Jeff Magner for some important recent PR's. His progress has been very solid. Jeff has been a perfect example of a very good athlete moving into the next category by having an individualized program designed for him based on a assessment. We were able to quickly target and prioritize his weaknesses and build the programming around them.
More on others Redline athletes who are benefiting from individualized program design soon...
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