The end of week 4 and 1st half of my distance coaching

May 5, 2011

I just finished up the first half of my distance coaching. I’d have to say the results are great.

My weight went from 194 to 190. Pants are looser and I feel great. Cant wait to see what weeks 5-8 have in store. AND, Lana just bought  a new dress shirt for me. It’s a 15 1/2 inch neck, Classic fit Polo buttondown. I could get the collar buttoned. It was tight, but I could breathe. It wasn’t long ago that I was wearing 18 inch or 18 1/2 inch collars. Nice

A good plan, executed well,will bring results

In my last post I didn’t quite hit my VO2 max workout time of 13 min with the kettlebell snatches. Turns out I may have been sick, sinusy or something. It started the Sunday before, but I hit 12 min with no issues. This week I was getting ready to leave on vacation so I did that workout before breakfast and coffee. I had to stop after 9 minutes. Well I think I had some sinus issues also, which I’m sure didn’t help. I didn’t really feel right until Tuesday. Sometimes you don’t realize how badly you feel until you start feeling better.

Last nights workout was an easy one. Deloading

Millitary Press  45,55, and 65 x5

Deadlift  135  3 sets of 5

Workout 5 Thursday night

TGU’s 10 minutes alternating hands. 3 breaths at each position. 35lb bell

Jump Rope/Swing :30/:30 with a minute of rest. 10 rounds. I may have one 11. Not sure

Luckily, I left my ego at the door and did the swings with the 35lb bell. This was actually challenging, done correctly. I wanted to grab my 44.  Glad I didn’t.

I read an article this morning from TNation by Dan John. It was on tabata intervals. He quoted on the swing

“If you feel swings in your lower back, you’re doing them wrong and you need to stop. If swings make your hamstrings sing and feel smoked the next day, you’re doing them right and you may continue.”

It brought me back to my lesson with Michael Spain. He really tweaked my swing technique and I could really feel it in my hammys. It made me take stock of my form again and make sure I did it right. Choosing qualtity over quantity or poundage was the correct choice.

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