Richard Gibney's 365 Days of Fitness: Day 168

June 17, 2013  /  Richard Gibney

Day 168 One of my goals during the whole process of preparing for the K100 relay was to keep up my strength and speed. Running for over an hour isn't usually conducive to becoming faster or stronger. I wasn't expecting to become Usain Bolt over the past few weeks, but I was hoping to maintain what speed and strength I had.

Over the last couple weeks I reintroduced some Olympic weight lifting into my training. Long cardio is continuous and relatively slow, whereas Olympic lifting requires short bursts of explosive power and speed. My hope was to off-setting the tendency to recruit more slow twitch muscle fibers during the running by involving more fast twitch dominant movements.

Today's Workout

Warm-up:

Db Complex: 10lbs

  • Arm Circles x 10
  • Deadlift / Fwd Raise x 10
  • Squat to Press x 10
  • Reverse Lunges x 5 per side
  • Neider Press x 10

Kettlebell Swing: 2 sets / 20 reps / 30 seconds rest (16kg)

Olympic Lifting Day

Exercise 1: Clean + Jerk (2 min rest) Set 1: 80lbs x 6 Set 2: 115lbs x 6 Set 3: 115lbs x 6 Set 4: 115lbs x 6

Exercise 2: Squat Clean (2 min rest) Set 1: 145lbs x 6 Set 2: 145lbs x 6 Set 3: 145lbs x 6 Set 4: 145lbs x 6

Exercise 3: Front Squat (2 min rest) Set 1: 175lbs x 6 Set 2: 175lbs x 6 Set 3: 175lbs x 6 Set 4: 175lbs x 6

Exercise 4: Overhead Press (2 min rest) Set 1: 155lbs x 3 Set 2: 135lbs x 6

I wasn't throwing around a ton of weight, but I don't seem to be losing any strength or power. I took a break for a while from the Olympic lifting because it seemed to be setting off my lower back. However, my back has been feeling great, so I will continue to include exercises like clean and snatches in my training.

Tonight I have my conditioning group and the plan is for some sprinting. I think I'm going to give this one a pass. As much as I really want to join in, my calves are pretty fired up from my long run yesterday and I think it would be best to give them a rest. The last time I ran the K100, I pulled my calf a few days before the race. I don't want to do that again.

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