Derek Binford: Get Strong

[Derek Binford]

Warmup

Tempo Runs
100 meters x 10

May not be able to run tomorrow, it's supposed to be pouring cats and dogs from tropical storm Issac. If it's not too cold I may try to get out and do a some 20 yard starts in my driveway or just not run at all, lol. We will see.

[Derek Binford]

Warmup

20 meters x 4
30 meters x 2
60 meters x 4

box jumps - 40" x 3, 48" x 3, 44" x 3x3 sets

Started off with the 20's in my driveway cause it was raining a bit so I was just going to do 20 meters x 10 and call it a day. Then the rain held off so I ran up to the high school to finish as planned.

[Derek Binford]

Warmup

Power snatch - 195, 205 x miss, 205, 210, 210, 185x2
Press - 145, 165, 175
Push press - 185, 205, 225 x miss, 225
Deadlift - 365, 405, 455, 315x1x5 with 20 secs rest
Chin ups - bw + 45, bw + 70, bw + 90, bw + 100

Muscle ups x 3 x 10 sets
Ring pull ups x 5 x 2 sets

Great workout.

[Derek Binford]

Warmup

30 meters x 8
60 meters x 2

Bounding x 30 meters x 2
Broad jumps x 3 x 3 sets

Weights this afternoon.

[Derek Binford]

9/3/2012
Warmup

power clean - 230x1x8 sets
back squat - 205x3, 245x3, 275x11, 295x4
bench press - 160x3, 190x3, 215x8, 200x6
pendlay row - 215x8, 200x3

muscle up - 3 sets of 3, 3 sets of 2
ring pullups - 3 sets of 5
ring dips - 3 sets of 5
tuck front lever x 20 secs x 3 sets

Today

Warmup

Temp Runs
100 meters x 4
200 meters x 3

Time: 15:41

Alternated 100's and 200's. Got a new HR monitor so recovered to 135 again, pretty quick time. Must be getting in better shape.

[Derek Binford]

Warmup

Speed Endurance
30 meters x 4
80 meters x 3

I know 80 meters doesn't seem like much speed endurance but it is for me at the moment. Also doesn't seem like much volume but I try to keep my speed/high intensity sessions under 400 meters right now. I haven't done anything over 60 meters at high intensity yet. So I will work my way up to 100+ meters slowly. My lower legs, left especially, are still not recovering all that well and I'm getting some shin splints. So I'm going to hold off on any bounding or plyos for now. I also got some calf compression sleeves and wore them today, I think they are really going to help.

[Derek Binford]

Warmup

power snatch - 185x1x8 sets OTM
press - 105x3, 120x3, 135x7, 135x4
deadlift - 275x3, 315x3, 365x11
chin ups - bw + 30KG x 3x3 sets

sternum chinups x 5 x 2 sets
chin ups x 5 x 2 sets
pushups x 25, 15, 10

Didn't feel great but ok. Had to train at school earlier than usual and at school as well. Press felt HEAVY!

[Derek Binford]

Warmup

Tempo Runs
100 meters x 10

Time: 16:11 - recovering to 135, good time, definitely in better shape.

[Derek Binford]

Warmup

Max Velocity
30 meters x 2
30 meter build up + 30 meter fly x 6

Even got to run with a little tailwind today, good for max speed day.

[Derek Binford]

9/7

Warmup

Power clean - 225, 235, 245, 245, 255, 255 x miss
Front squat - 225x3, 245x3, 265x3, 255x3
Bench press - 205x3, 225x3, 245x3x2 sets, 245x2
Pendlay row - 205x3, 225x3, 245x3x3 sets

Muscle ups x 5, 4, 7 sets of 3
Tuck front lever x 20 secs x 3 sets