## Snatchaholic, Ergoholic, Alcoholic Log

**Moderator:** Dux

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Wednesday AM

Squat (deload)

1 X 5 @ 79lb

1 X 5 @ 99lb

1 X 5 @ 119lb

3K Ski Erg - 15:56

Thursday AM

5 Min walk

32 Min Run/Walk - 30s run/30s walk -

Covered around 4200M - It is super humid and the sun was intense even this early. So, some of the running intervals were a tad slower.

CI

Squat (deload)

1 X 5 @ 79lb

1 X 5 @ 99lb

1 X 5 @ 119lb

3K Ski Erg - 15:56

Thursday AM

5 Min walk

32 Min Run/Walk - 30s run/30s walk -

Covered around 4200M - It is super humid and the sun was intense even this early. So, some of the running intervals were a tad slower.

CI

"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Friday AM

MP (Deload)

1 X 5 @ 44

1 X 5 @ 54

1 X 5 @ 64

6K Row - 28:12

Saturday AM

41 Min - Run/Walk ~ 5600M

For first 25 Min - 1 min run/30s walk - next 16 min - 30s run/30s walk. Very warm, so I'm glad I was able to keep the walk intervals to 30 seconds.

CI

MP (Deload)

1 X 5 @ 44

1 X 5 @ 54

1 X 5 @ 64

6K Row - 28:12

Saturday AM

41 Min - Run/Walk ~ 5600M

For first 25 Min - 1 min run/30s walk - next 16 min - 30s run/30s walk. Very warm, so I'm glad I was able to keep the walk intervals to 30 seconds.

CI

"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Sunday Afternoon

Bench Press (5s Day 1)

Warmup: 44, 64, 74, 94 X 5

5 X 5 @ 109lb

1 X 12 @ 109lb - Goal was 14 reps. I had maybe 13 in me, but stopped at 12. 12 was better than I thought I would get since the sets of 5 didn't feel that easy.

Bent over Rows

1 X 5 @ 94lb

3 X 5 @ 94lb

3K Row - 14:15

CI

Bench Press (5s Day 1)

Warmup: 44, 64, 74, 94 X 5

5 X 5 @ 109lb

1 X 12 @ 109lb - Goal was 14 reps. I had maybe 13 in me, but stopped at 12. 12 was better than I thought I would get since the sets of 5 didn't feel that easy.

Bent over Rows

1 X 5 @ 94lb

3 X 5 @ 94lb

3K Row - 14:15

CI

"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Monday Am

Squats (5s Day 2)

Warmup: 44, 64, 74, 94, 114, 124 X 5

5 X 5 @ 149lb

1 X 14 @ 149lb

CI

Squats (5s Day 2)

Warmup: 44, 64, 74, 94, 114, 124 X 5

5 X 5 @ 149lb

1 X 14 @ 149lb

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Tuesday AM

34 Min Run - Walk

90 Seconds Run/30 Second walk - first 22 min. Switched to 60 sec run/30 sec walk for the remainder of the time. Estimating I covered around 4800M

CI

34 Min Run - Walk

90 Seconds Run/30 Second walk - first 22 min. Switched to 60 sec run/30 sec walk for the remainder of the time. Estimating I covered around 4800M

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Wednesday AM

MP (5s Day 3)

5 X 5 @ 69lbs

1 X 13 @ 69lbs (goal was 14 but I think that would have been a max so I left a couple in the tank)

Thursday AM

24 Min Run - 40 sec Run/20 Sec Walk - It was really muggy. So, i took it easy on the time. Probably was just over 2 miles.

Friday AM

Deadlift (5s Day 4)

5 X 5 @ 169lb

1 X 12 @ 169lb - goal was 14 but my grip was going (used overhand no hook grip). May switch to stagger soon.

CI

MP (5s Day 3)

5 X 5 @ 69lbs

1 X 13 @ 69lbs (goal was 14 but I think that would have been a max so I left a couple in the tank)

Thursday AM

24 Min Run - 40 sec Run/20 Sec Walk - It was really muggy. So, i took it easy on the time. Probably was just over 2 miles.

Friday AM

Deadlift (5s Day 4)

5 X 5 @ 169lb

1 X 12 @ 169lb - goal was 14 but my grip was going (used overhand no hook grip). May switch to stagger soon.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Saturday AM

30 Min Run/Walk - 60 sec running/30 sec walking - ~4200M. Very muggy and warm - should have been longer. Will make Tuesday longer. Supposed to be a lot cooler

Sunday noon

Bench Press (5s Day 5)

Warmup 44, 74, 94 X 5

1 X 2 @ 104

1 X 2 @ 114

3 X 5 @ 124

1 X 7 @ 124 - I didn't have another rep.

Rows

3 X 6 @ 94

3K Row - 14:05

CI

30 Min Run/Walk - 60 sec running/30 sec walking - ~4200M. Very muggy and warm - should have been longer. Will make Tuesday longer. Supposed to be a lot cooler

Sunday noon

Bench Press (5s Day 5)

Warmup 44, 74, 94 X 5

1 X 2 @ 104

1 X 2 @ 114

3 X 5 @ 124

1 X 7 @ 124 - I didn't have another rep.

Rows

3 X 6 @ 94

3K Row - 14:05

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Monday

Rest - not enough sleep and it had been a while since I had a full day off

Tuesday am

31 min run/walk. First 18 min 90s run/30s walk. Switch to 60s run/30s walk. Around 4300m

This was supposed to be longer but still not really enough sleep. Temp better than Saturday. Will try to get an earlier start on Thursday and it should be even cooler then.

CI

Rest - not enough sleep and it had been a while since I had a full day off

Tuesday am

31 min run/walk. First 18 min 90s run/30s walk. Switch to 60s run/30s walk. Around 4300m

This was supposed to be longer but still not really enough sleep. Temp better than Saturday. Will try to get an earlier start on Thursday and it should be even cooler then.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Wednesday AM

Squats (5s Day 5)

Warmup - 44, 64, 74, 94, 114 - X 5

1 X 2 @ 139

1 X 2 @ 154

3 X 5 @ 164

1 X 10 @ 164lb

10 reps was the goal. I left a couple of reps in the tank.

CI

Squats (5s Day 5)

Warmup - 44, 64, 74, 94, 114 - X 5

1 X 2 @ 139

1 X 2 @ 154

3 X 5 @ 164

1 X 10 @ 164lb

10 reps was the goal. I left a couple of reps in the tank.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Thursday Am

36 Min Run - 60 sec run/30 sec walk. A few intervals made the run 90s . Faster than recent runs. Made it 5 times around the park in < 34 min. I am guessing I did 5200M .. I should be getting a watch today to track my pace/distance - I figure I have stuck with the running schedule for 6 weeks now so I can justify it.

Friday AM

MP (5s..Day 6)

1 X 2 @ 64

1 X 2 @ 69

3 X 5 @ 74

1 X 10 @ 74

DL (5s)

1 X 2 @ 144

1 X 2 @ 164

3 X 5 @ 174

1 X 10 @ 174 - had a few more, but decided to stop at 10. Kept a double overhand grip.

CI

36 Min Run - 60 sec run/30 sec walk. A few intervals made the run 90s . Faster than recent runs. Made it 5 times around the park in < 34 min. I am guessing I did 5200M .. I should be getting a watch today to track my pace/distance - I figure I have stuck with the running schedule for 6 weeks now so I can justify it.

Friday AM

MP (5s..Day 6)

1 X 2 @ 64

1 X 2 @ 69

3 X 5 @ 74

1 X 10 @ 74

DL (5s)

1 X 2 @ 144

1 X 2 @ 164

3 X 5 @ 174

1 X 10 @ 174 - had a few more, but decided to stop at 10. Kept a double overhand grip.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Saturday AM

45:30 Run - 3.8 Miles 12:00/mi avg - Fastest mile 11:45.

Run 60s/Walk 30s for most intervals. took a 60s walk break a couple of times and then ran longer than 60s a few times.

Happy I got the watch. I wasn't too far off on my distance estimate in terms of the park but happy to know my pace especially since I'm running/walking.

CI

45:30 Run - 3.8 Miles 12:00/mi avg - Fastest mile 11:45.

Run 60s/Walk 30s for most intervals. took a 60s walk break a couple of times and then ran longer than 60s a few times.

Happy I got the watch. I wasn't too far off on my distance estimate in terms of the park but happy to know my pace especially since I'm running/walking.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Sunday AM

BP (5s)

1 X 5 @ 79

1 X 3 @ 94

1 X 2 @ 109

1 X 1 @ 119

1 X 1 @ 124

1 X 4 @ 134lb - Goal was 5 reps - missed by 1

4K Row - 18:45

Monday

Squats (5s)

1 X 5 @ 104

1 X 3 @ 129

1 X 2 @ 149

1 X 1 @ 159

1 X 1 @ 169

1 X 7 @ 179 - Goal was 7 reps

5K Ski Erg - 26:55

CI

BP (5s)

1 X 5 @ 79

1 X 3 @ 94

1 X 2 @ 109

1 X 1 @ 119

1 X 1 @ 124

1 X 4 @ 134lb - Goal was 5 reps - missed by 1

4K Row - 18:45

Monday

Squats (5s)

1 X 5 @ 104

1 X 3 @ 129

1 X 2 @ 149

1 X 1 @ 159

1 X 1 @ 169

1 X 7 @ 179 - Goal was 7 reps

5K Ski Erg - 26:55

CI

Last edited by cimes on Tue Jul 05, 2016 12:31 pm, edited 1 time in total.

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Tuesday Am

Run/walk. Starts with 60s run/30s walk for the first 15 min or so. But it was humid and my legs felt heavy so switched to a 1:1 ratio either 60s or 30s

3.18 miles in 40:18 - 12:42mi/avg.

Traveling tomorrow. I may not get in another run until OKC on Saturday unless I do it on a treadmill.

CI

Run/walk. Starts with 60s run/30s walk for the first 15 min or so. But it was humid and my legs felt heavy so switched to a 1:1 ratio either 60s or 30s

3.18 miles in 40:18 - 12:42mi/avg.

Traveling tomorrow. I may not get in another run until OKC on Saturday unless I do it on a treadmill.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Thursday AM

Treadmill run/walk 4 miles - 50 min / 90 sec run/60 Sec Walk

Saturday AM

4 Mile Run/Walk on the OKC River Trails - Started with 60/60 and then switched to 30/30. Towards the end running intervals were getting shorter. The 4 miles took 51 min - glad my avg was under 13 min/mile. It was damn warm.

CI

Treadmill run/walk 4 miles - 50 min / 90 sec run/60 Sec Walk

Saturday AM

4 Mile Run/Walk on the OKC River Trails - Started with 60/60 and then switched to 30/30. Towards the end running intervals were getting shorter. The 4 miles took 51 min - glad my avg was under 13 min/mile. It was damn warm.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Monday AM

MP (5s)

1 X 5 @ 49

1 X 3 @ 59

1 X 2 @ 69

1 X 1 @ 74

1 X 1 @ 79

1 X 8 @ 84

Tuesday AM

2.26 miles 27:21 - 12:06/mi

Wednesday AM

BP Deload

1 X 5 @ 74

1 X 5 @ 94

1 X 5 @ 104

3K Row - 13:45

Thursday AM

2.41 Miles - 28:46 - 11:56/mi - run 1 min/walk 30s most of the way. Few longer runs (90s+) and a few longer walks but still < 60s

CI

MP (5s)

1 X 5 @ 49

1 X 3 @ 59

1 X 2 @ 69

1 X 1 @ 74

1 X 1 @ 79

1 X 8 @ 84

Tuesday AM

2.26 miles 27:21 - 12:06/mi

Wednesday AM

BP Deload

1 X 5 @ 74

1 X 5 @ 94

1 X 5 @ 104

3K Row - 13:45

Thursday AM

2.41 Miles - 28:46 - 11:56/mi - run 1 min/walk 30s most of the way. Few longer runs (90s+) and a few longer walks but still < 60s

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Friday AM

Squats (Deload)

1 X 5 @ 84

1 X 5 @ 104

1 X 5 @ 129

Deadlift (5s)

1 X 5 @ 109

1 X 3 @ 134

1 X 2 @ 154

1 X 1 @ 164

1 X 1 @ 179

1 X 8 @ 189

Saturday AM

5 Mile - 1:02:39 - 12:30/mile pace. Fastest mile 11:40. Started with 60s run/30s walk. Around the midway point switched to primarily 30s run/30s walk.

CI

Squats (Deload)

1 X 5 @ 84

1 X 5 @ 104

1 X 5 @ 129

Deadlift (5s)

1 X 5 @ 109

1 X 3 @ 134

1 X 2 @ 154

1 X 1 @ 164

1 X 1 @ 179

1 X 8 @ 189

Saturday AM

5 Mile - 1:02:39 - 12:30/mile pace. Fastest mile 11:40. Started with 60s run/30s walk. Around the midway point switched to primarily 30s run/30s walk.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Monday AM

Bench Press (3s Day 1)

6 X 3 @ 114

1 X 11 @ 114

4K Row - ~ 19:00

2K SKI ERG - 10:40

2 K ROW - 9:30

Tuesday AM

2.53 mile Run/walk - started with 90s running/30s walking and switched to 60/30 and then 30/30 - finished in 31:34 - 12:29/mi average. Extremely warm/humid.

CI

Bench Press (3s Day 1)

6 X 3 @ 114

1 X 11 @ 114

4K Row - ~ 19:00

2K SKI ERG - 10:40

2 K ROW - 9:30

Tuesday AM

2.53 mile Run/walk - started with 90s running/30s walking and switched to 60/30 and then 30/30 - finished in 31:34 - 12:29/mi average. Extremely warm/humid.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Wednesday AM

Squats (3s 1st phase)

Warmup - 44, 64,74,94,114,134 X 3

6 X 3 @ 164

1 X 10 @ 164

Thursday AM

5 Min Walk Warmup

1.5 Mile Run - 18:09 - 12:06/mi average. I kept the walk intervals to < 30 seconds except when I ran longer than 60s and faster. It is very warm and humid even at 7:30am. I started a bit to late and decided to just push the run portion harder.

CI

Squats (3s 1st phase)

Warmup - 44, 64,74,94,114,134 X 3

6 X 3 @ 164

1 X 10 @ 164

Thursday AM

5 Min Walk Warmup

1.5 Mile Run - 18:09 - 12:06/mi average. I kept the walk intervals to < 30 seconds except when I ran longer than 60s and faster. It is very warm and humid even at 7:30am. I started a bit to late and decided to just push the run portion harder.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Friday AM

Easy day

MP (Deload)

1 X 5 @ 44

1 X 5 @ 49

1 X 5 @ 54

3K Row - 13:58

Saturday AM

5.28 mile- 1:08:27 - 12:58/mi avg

Knew this would be tough- so kept to a strict 30s run/30s walk - towards the end I was cutting some of the running short. I was supposed to do 6 miles, but I didn't hydrate well beforehand and didn't have water with me.

CI

Easy day

MP (Deload)

1 X 5 @ 44

1 X 5 @ 49

1 X 5 @ 54

3K Row - 13:58

Saturday AM

5.28 mile- 1:08:27 - 12:58/mi avg

Knew this would be tough- so kept to a strict 30s run/30s walk - towards the end I was cutting some of the running short. I was supposed to do 6 miles, but I didn't hydrate well beforehand and didn't have water with me.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Sunday AM

Bench press 3s - phase 2

1 X 1 @ 104

1 X 1 @ 119

4 X 3 @ 124

1 X 7 @ 124

Barbell Rows

4 X 3 @ 109lb

8 was the goal. missed on bench press. Hit this (7) earlier in the 5s. But, it was super warm today(100 in the gym) and I did this the day after the run. So, that's my excuse.

Bench press 3s - phase 2

1 X 1 @ 104

1 X 1 @ 119

4 X 3 @ 124

1 X 7 @ 124

Barbell Rows

4 X 3 @ 109lb

8 was the goal. missed on bench press. Hit this (7) earlier in the 5s. But, it was super warm today(100 in the gym) and I did this the day after the run. So, that's my excuse.

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Monday AM

Squats (3s - phase 2)

warmup 44, 64, 74, 94, 114, 134 X 3

1 X 1 @ 154

1 X 1 @ 169

4 X 3 @ 179

1 X 8 @ 179

Tuesday AM

2.53 mile Run - 12:25/mi Avg - Run 90s/walk 60s

CI

Squats (3s - phase 2)

warmup 44, 64, 74, 94, 114, 134 X 3

1 X 1 @ 154

1 X 1 @ 169

4 X 3 @ 179

1 X 8 @ 179

Tuesday AM

2.53 mile Run - 12:25/mi Avg - Run 90s/walk 60s

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Wednesday AM

MP (3s - phase1)

6 X 3 @ 74lb

1 X 10 @ 74lb

Thursday AM

5 Min Walk - Warmup

2 Mile Run/walk - 23:30. - ran 60s/walk 30s - tried pushing the pace. Not as muggy but warm.

5 Min cooldown.

CI

MP (3s - phase1)

6 X 3 @ 74lb

1 X 10 @ 74lb

Thursday AM

5 Min Walk - Warmup

2 Mile Run/walk - 23:30. - ran 60s/walk 30s - tried pushing the pace. Not as muggy but warm.

5 Min cooldown.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Saturday AM - Oklahoma City River Trails

6 Miles - 1:17:30

12:55/mi avg

First 4 miles were pretty evenly paced and kept to 30s running/30s walking. Last 2 miles phone/music was cutting out and I walked a bit more screwing with it. Shortened the run on some intervals.

Started off not so bad temp wise and was cloudy - 80, but by the end it was upper 80s.

PR for Distance. I drank too much and stayed up too late the night before. I figure the race is in 3 weeks, and 7 miles will be doable. Hopefully, it will be a bit cooler in cape cod.

CI

6 Miles - 1:17:30

12:55/mi avg

First 4 miles were pretty evenly paced and kept to 30s running/30s walking. Last 2 miles phone/music was cutting out and I walked a bit more screwing with it. Shortened the run on some intervals.

Started off not so bad temp wise and was cloudy - 80, but by the end it was upper 80s.

PR for Distance. I drank too much and stayed up too late the night before. I figure the race is in 3 weeks, and 7 miles will be doable. Hopefully, it will be a bit cooler in cape cod.

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Sunday

Bench Press (3s - last phase)

1 X 5 @ 74

1 X 3 @ 89

1 X 2 @ 104

1 X 1 @ 114

1 X 1 @ 119

1 X 1 @ 129

1 X 4 @ 134 - 5 was the goal but I didn't have a spotter and decided not to push it.

Deadlifts

6 X 3 @ 174

1 X 11 @ 174

Tuesday

2 Mile Run on Hotel Treadmill - Run 90 sec/walk 60s

Thursday

2.5 Mile Run - 29:50 Run 60s/Walk 30s

CI

Bench Press (3s - last phase)

1 X 5 @ 74

1 X 3 @ 89

1 X 2 @ 104

1 X 1 @ 114

1 X 1 @ 119

1 X 1 @ 129

1 X 4 @ 134 - 5 was the goal but I didn't have a spotter and decided not to push it.

Deadlifts

6 X 3 @ 174

1 X 11 @ 174

Tuesday

2 Mile Run on Hotel Treadmill - Run 90 sec/walk 60s

Thursday

2.5 Mile Run - 29:50 Run 60s/Walk 30s

CI

### Re: Snatchaholic, Ergoholic, Alcoholic Log

Friday AM

Squats (3s final phase)

1 X 5 @ 109

1 X 3 @ 129

1 X 2 @ 154

1 X 1 @ 164

1 X 1 @ 174

1 X 1 @ 184

1 X 4 @ 194 - goal was 6, decided not to push it since I had to run today

MP (3s 2nd ph)

1 X 1 @ 69

1 X 1 @ 79

4 X 3 @ 84

1 X 7 @ 84

Saturday AM

6.03 Mile - 1:16:02 - 12:37/mile First part run 60s/walk 30s - then switched it to primarily a 1:1 ratio. Faster than last week. Run in Falmouth 2 weeks from tomorrow. Should be good for the 7 in less than 90 min unless it is hotter than expected.

CI

Squats (3s final phase)

1 X 5 @ 109

1 X 3 @ 129

1 X 2 @ 154

1 X 1 @ 164

1 X 1 @ 174

1 X 1 @ 184

1 X 4 @ 194 - goal was 6, decided not to push it since I had to run today

MP (3s 2nd ph)

1 X 1 @ 69

1 X 1 @ 79

4 X 3 @ 84

1 X 7 @ 84

Saturday AM

6.03 Mile - 1:16:02 - 12:37/mile First part run 60s/walk 30s - then switched it to primarily a 1:1 ratio. Faster than last week. Run in Falmouth 2 weeks from tomorrow. Should be good for the 7 in less than 90 min unless it is hotter than expected.

CI