Tuesday, September 6, 2011

ATP Week 7

(I know, I know, but better late than never right? Since I started documenting my training on here, I'd hate if I missed a week just because I'm lazy. So I'm going to post this a week late and then immediately catch up with the most recent week's training.)

First week of GSTs! (That exclamation point is there to show pure fear, not excitement)
Here's the low down:

Beginning of the General-Strengthening Period

Speed-Strength Circuit: Use the Special Warm-Up (SWU), and then perform the following exercises in order. Move quickly from exercise to exercise, but don't perform the exercises themselves overly quickly - in other words, don't sacrifice good form just to get them done in a hurry. The idea is to do each exercise methodically and efficiently - and then almost immediately start on the next exercise.
(1) Run 400 meters (or 1/4 mile) at what feels like 5-K race pace (on a scale from 1-10, your effort should feel like a "9" as you run)
(2) Complete 12 squat thrusts with jumps (burpees)
(3) Do 2 chin-ups
(4) Perform 30 ab crunches
(5) Do 12 push-ups
(6) Complete 24 body-weight squats (fast)
(7) Run 400 meters at 5-K intensity again
(8) Do 10 squat and dumbbell presses with 10-lb dumbbells
(9) Perform 30 low-back extensions
(10) Complete 8 feet-elevated push-ups
(11) Do 20 lunges with each leg
(12) Complete 20 bench dips
(13) Run 400 meters at 5-K intensity
(14) Repeat steps 2-13 one more time (for two circuits in all), and then cool down with 2 miles of light jogging

This workout is hella hard and completely exhausting. Each week, we'll be increasing the amount of exercises and the length of the sprints. I wanted to puke after each day's 3rd sprint.

Monday: GST 400
Tuesday: 4 Miles
Wednesday: GST 400
Thursday: 6 Miles
Friday: OFF
Saturday: 12 Mile LSD
Sunday: 4 Miles 25 Mile Bike with group to Katy

The GSTs really took it out of me. My body was sore and tired and I needed those extra rest days. By Sunday, I was feeling great and ready for the next week's training to start.

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