There is much debate in the literature about concurrent strength and endurance training (when, if it works, can it be maintained) I would like yinz(Pittsburghese for you guys) input on how you feel on the days when we conduct both anaerobic(heavy lift) and aerobic work. We will play with alternating aerobic first followed by anaerobic and vice versa. Thanks for playing along.
12' time trial run (VO2max test)
-find a flat surface and cover as much distance as possible, preferably on a track, record the distance
12' time trial run (VO2max test)
-find a flat surface and cover as much distance as possible, preferably on a track, record the distance
take the distance in meters (m-504.9) / 44.73) ie. (3424m - 504.9)/44.73 = 65.3ml-kg-min VO2
rest 6+ hours
500m row x 8
rest 90s between sets
keep pace at 75-100W above bodyweight
2400m=42.38ml-kg-min
ReplyDeleteFelt terrible, back cramped, legs heavy. Couldn't run fast enough to tax the lungs.
2333=40.8
ReplyDeletei know its no where close to my vo2 max. for some reason i cant bring myself to run..i fucking hate it the only thing that goes through my mind when i run is " when the fuck is this shit gonna be over!"
rowing bdywt 190
1:49 270
1:49 270
1:48.3 276
1:49 269
1:48.4 275
1:48.4 275
1:48.4 275
1:47.5 282
Snatch:
ReplyDelete(66/72/77/82kg)x1x3 ascending then start over
Snatch pull off 20" blocks:
100x3x2
Snatch Deadlift
110x2x2
Transition and Jerk off blocks:
60/80/90/100kg
AJ,
ReplyDeleteIs body weight somehow figured in to that VO2 max calculation. Pretty cool stuff. Just wondering. Even though I'm with Kent. I might as well be running in water...
Part 1: 2400m=42.4
ReplyDeletePart 2: rowing bdywt-165
1:45 269
1:51 243
1:49 251
1:50 248
1:47 266
1:48 256
1:47 262
1:49 245
no bodyweight, its a ballpark range and its pretty accurate.
ReplyDeleteNo Running
ReplyDeleteRowing (BW@185)
274.1, 1:48.5
276.0, 1:48.2
273.9, 1:48.5
271.9, 1:48.8
272.2, 1:48.7
273.5, 1:48.6
273.1, 1:48.6
273.3, 1:48.6
Recovery-
5min. Foam Roll
5min. Stretching & Mobility