Cape Cod Coaching by Paul Fendler - Training

Training - 4/25 - 5/1/16

6/21/2016

Mon - 4/25 - F500

Warm-up - Lacrosse ball in glutes, side-plank clamshells, wall deadbugs

A) Back squat @31X1; 2-3 reps X 3 sets; rest 3-4 min - 150 (2), 155 (2), 155 (3)
B) Rear Foot Elevated Split Squat @301X1; 10-12 reps; rest 2 mins b/t legs; w/db's - 40 (12), 40 (12), 40 (10)
C1) Laying split stretch
C2) Single leg seated hip flexes
D) Row MAP2 - 12 x 200m at repeatable pace w/40 sec recovery - 44.9, 44.9, 44.7, 44.7, 44.5, 44.6, 44.7, 44.8, 44.6, 44.5, 44.4, 44.3...ok

Short cool-down walk
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Tue - 4/26 - From F500 - 30 mins very easy jog
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Wed - 4/27 - Osterville Fitness

Warm-up - Couch stretch, updog yoga stretch w/arching scalene stretch, side-plank clamshells, wall deadbugs

A) Romanian Deadlift @4010; 8 reps x 3 sets; rest 3 mins - 155, 155, 155
B1) Behind the neck strict press @30X1; 6-8 reps x 3 sets; rest 1 min - 65 (7), 65 (6), 65 (6)
B2) DB Laying Tricep Extension; eccentric slower than concentric; 12-20 reps x 3 sets; rest 45 secs b/t arms - 10# (20), 10 (20), 10 (20)

Row 2000m MAP10 - HR range 100-105 bpm - every 500m get off for 8-10 ring pushups with full external rotation on lockout.
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Thu - 4/28 - from F500 - 35 mins easy jog...back killing me...
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Fri - 4/29 - Osterville Fitness

Warm-up - wrist stretches, side-plank clamshells, wall deadbugs

A) Box Step-Up; @31X1; 7-9 reps per leg x 2 sets, rest 2 mins b/t legs - 80# (8), 90# (7)...used db's

B) Wall Ball - 20# to 9 ft height; 15 reps x 3 sets; rest 90 secs

C) Mixed Modal MAP7 - 10 mins at constant output per round of the following:

10m bear crawl balancing light object on low back
10 DU's
9push-ups
20 secs handstand hold against wall
7 pull-ups
9 cal row

2 rounds + bear crawl + 10 DU's + 9 push-ups

Cool-down walk
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Sat - 4/30 - BHS - 76 mins jog...OK...back better
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Assessing the damage - 4/18 - 4/24/16

6/5/2016

Week after tax season ended...coming back to coherency...assessing the "damage."

Mon - 4/18 - Osterville Fitness

Warm-up - Lacrosse ball in glutes, side-plank clamshells, wall deadbugs

A) Back squat @31X1; 3-4 reps X 3 sets; rest 3-4 min - 135 (4), 145 (3), 150 (3)
B1) Laying split stretch
B2) Single leg seated hip flexes
C) Row MAP2 - 15 x 200m at repeatable pace w/40 sec recovery - 45.9, 45.7, 45.4, 45.2, 45.1, 45.0, 45.1, 44.8, 44.8, 44.6, 44.5, 44.6, 44.1, 43.6...sluggish...taxes due today

Short cool-down walk
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Tue - 4/19 - From F500 - 30 mins very easy jog
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Wed - 4/20 - F500

Warm-up - Couch stretch, updog yoga stretch w/arching scalene stretch, side-plank clamshells, wall deadbugs

A1) Russian Kettlebell Swing; 18 reps x 3 sets; rest 90 secs - 53, 62, 62#
A2) DB Laying Tricep Extension; eccentric slower than concentric; 12-18 reps x 3 sets; rest 45 secs b/t arms - 10# (18), 10# (18), 15 (12)

Row 3000m MAP10 - HR range 100-105 bpm - every 500m get off for 8-10 ring pushups with full external rotation on lockout.
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Thu - 4/21 - from F500 - 30 mins easy jog
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Fri - 4/22 - Osterville Fitness

Warm-up - wrist stretches, side-plank clamshells, wall deadbugs

A) Box Step-Up; @31X1; 8-10 reps per leg x 2 sets, rest 2 mins b/t legs - 70# (10), 80# (10)...used db's

B) Dumbbell bicep curl; eccentric slower than concentric; 8-10 reps x 3 sets; rest 30 secs b/t arms - 25# (10), 25 (10), 30 (8)

C) Mixed Modal MAP7 - 15 mins at constant output per round of the following:

10m bear crawl balancing light object on low back
10 DU's
7 push-ups
15 secs handstand hold against wall
7 pull-ups

5 rounds + bear crawl + 10 DU's

Cool-down walk
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Sat - 4/22 - BHS + - 50 mins jog...then 25 mins jog about 2 hours later...weird schedule...traveling
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Staggering on - 4/11-4/17/16

4/29/2016

Tax season drawing to close...feeling tired...

Monday 4/11 - Osterville Fitness
A1) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Back squat @31X1; 4-5 reps x 3 sets, rest 3-4 mins - 130 (5), 135 (5), 140 (4)
C1) Laying split stretch; 5-10 secs x 3 reps x 3 sets; rest 60 secs
C2) Single leg hip flexes; 15 reps x 3 sets/leg; rest 60 secs
D) Row MAP2; 12 x 200m with 40 sec rest - 45.7, 44.7, 44.6, 44.7, 44.6, 44.3, 44.6, 44.4, 44.5, 44.2, 44.2, 44.1...OK...tough

walk cool-down
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Tuesday 4/12 - 30 mins easy run - OK
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Wednesday 4/13 - Osterville Fitness
A1) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B1) Russian Kettlebell Swing; 45# (15 reps), 62# (12), 62# (15)
B2) DB Laying tricep extension; eccentric slower than concentric; 12-16 reps x 3 sets; rest 45 secs b/t arms - 10 (16), 10 (16), 12.5 (12)

Row 2500m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 4/14 - 25 mins easy run - back very tight...again...
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Friday 4/15 - Osterville Fitness
A1) Side plank clamshell; 3-4 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Dumbbell Bicep Curl; concentric faster than eccentric; 8-12 reps x 3 sets; rest 30 secs b/t arms - 25# (10 reps), 25 (10), 25 (12)
C) Mixed MAP7 - 12 mins @constant output of the following:

20 min bear crawl balancing low friction object on low back
15 sec single arm hang, L then R
15 sec handstand hold against wall
40 jump rope singles
8 burpees

3 rounds + 7m bear crawl

walk cool-down
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Saturday - 4/16 - 60 mins easy w/walk breaks...low back really tight...miserable

Cutting back - 4/4 - 4/10/16

4/29/2016

Coach cut me back as I was showing signs of burnout from tax season and family stuff:

Monday 4/4 - Osterville Fitness
A1) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Back squat @32X1; 2, 2, rest 3-4 mins - 150, 150
C1) Laying split stretch; 5-10 secs x 3 reps x 2 sets; rest 60 secs
C2) Single leg hip flexes; 15 reps x 2 sets/leg; rest 60 secs
D) Row MAP2; 8 x 300m at repeatable pace w/1min recovery - 1:10, 1:09.2, 1:08.7, 1:08.3, 1:07.3, 1:07.1, 1:06.9, 1:06.0

Cool-down - 15 mins easy on Air-Dyne
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Tuesday 4/5 - 20 mins jog - lower back very tight
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Wednesday 4/6 - Osterville Fitness
A1) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) DB Laying tricep extension; eccentric slower than concentric; 10-15 reps x 3 sets; rest 45 secs b/t arms - 10# (15 reps), 10 (15), 12.5 (11)

Row 1500m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 4/7 - 20 mins jog - back gripping
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Friday 4/8 - Osterville Fitness
A1) Side plank clamshell; 3-4 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Weighted strict supinated chest-to-bar chin-up; deep relaxed hang in bottom, fluid motion @21X0; 1,1,1; rest 2 mins - 25, 35, 40#
C) Mixed MAP7 - 10 mins @constant output of the following:

15m bear crawl balancing low friction object on low back
10 Box jumps step downs - 24#
10 sec single arm hang, L then R
10 sec handstand hold against wall

3 rounds + 15m bear crawl...OK...handstand a bit new

walk cool-down
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Saturday 4/9 - rest day

More training - 3/28 - 4/3/16

4/28/2016

Monday 3/28 - Osterville Fitness
A1) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Back squat @32X1; 3, 2, 2, rest 3-4 mins - 135, 140, 150
C1) Laying split stretch; 5-10 secs x 3 reps x 3 sets; rest 60 secs
C2) Single leg hip flexes; 15 reps x 3 sets/leg; rest 60 secs
D) Row MAP2; 14 x 300m with 1min rest - 1:10.6, 1:10.4, 1:10.1, 1:09.9, 1:09.4, 1:09.4, 1:09.4, 1:09.3, 1:09.3, 1:09.2, 1:09.1, 1:09.1, 1:09.3, 1:08.8...pulse maxed at 172bpm, back on old rower...ouch...tough

10-15mins easy on Air-Dyne
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Tuesday 3/29 - 30 mins easy run - OK
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Wednesday 3/30 - Osterville Fitness
A1) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Romanian deadlift w/straps @30X1, 2-3 x 3 sets; rest 3 mins - 195, 200, 205
C) DB Laying tricep extension; eccentric slower than concentric; 10-12 reps x 3 sets; rest 45 secs b/t arms - 15, 12.5 10#...had to keep lowering weight cause I was failing...very weak at this one

Row 2000m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 3/31 - 30 mins easy run - back very tight...felt lousy
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Friday 4/1 - Osterville Fitness
A1) Side plank clamshell; 3-4 reps x 3 sets; rest as needed
A2) Wall deadbugs; 5-6/leg x 3 sets
B) Weighted strict supinated chest-to-bar chin-up; deep relaxed hang in bottom, fluid motion @21X0; 2,1,1; rest 2 mins - 15, 25, 25#
C) Mixed MAP7 - 15 mins @constant output of the following:

45 sec FLR on rings
8 Box jumps step downs - 24#
10 min bear crawl balancing low friction object on low back
10m Single Arm Farmer's Walk (88lbs) L then R

5 rounds - exactly

Easy 2000m row MAP10 - HR 105-110bpm
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Saturday - 4/2 - 95 mins run at easy pace with walk breaks...back loosened out a little after 60 mins...cold driving rain the entire way

Training cont'd - 3/21 - 3/27/16

4/27/2016

Monday 3/21 - Osterville Fitness
A) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
B) Back squat @32X1; 3-4 x 3, rest 3-4 mins - 135 (4), 140 (4), 145 (3)
C1) Laying split stretch; 6-12 secs x 3 reps x 3 sets; rest 90 secs
C2) Single leg hip flexes; 10-12 reps x 3 sets/leg; rest 90 secs
D) Row MAP2; 12 x 300m with 1min rest - 1:10.9, 1:10.1, 1:09.3, 1:09.0, 1:08.7, 1:09.0, 1:08.7, 1:08.5, 1:08.3, 1:08.3, 1:08.2, 1:07.9...pulse maxed at 169bpm, felt good...newer rower...

Walking cool-down
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Tuesday 3/22 - 25 mins easy run - OK
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Wednesday 3/23 - Osterville Fitness
A) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
B) Romanian deadlift, w/straps, @30X1; 4 reps x 3 sets; rest 3 mins - 185, 185, 195
C) Single arm dumbbell press @30X1; 12-16 reps x 3 sets; rest 75secs b/t arms - 15 (16), 15 (16), 20 (16)

Row 2000m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 3/24 - 25 mins easy run - back tight
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Friday 3/25 - Osterville Fitness
A) Side plank clamshell; 3-5 reps x 3 sets; rest as needed
B) Weighted pronated pull-up; deep relaxed hang in bottom, fluid motion @21X0; 3,2,2; rest 2 mins - 25, 27.5, 30#
C) Mixed MAP7 - 12 mins @constant output of the following:

30 sec FLR
15 min bear crawl balancing low friction object on low back
10m Single Arm Farmer's Walk (70lbs) L then R

5 rounds + 30 secs FLR

Easy 2000m row MAP10 - HR 105-110bpm
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Saturday - 3/26 - 90 mins run at easy pace with walk breaks...

Week of 3/14 - 3/20/16

4/27/2016

Monday 3/14 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Back squat @20X1; 2-3 x 3, rest 3-4 mins - 155 (3), 160 (3), 165 (2)
C1) Laying split stretch; 5-8 secs x 3 reps x 2 sets; rest 90 secs
C2) Single leg hip flexes; 8-10 reps x 2 sets/leg; rest 90 secs
D) Row 3K easy - 14:40

Walking cool-down
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Tuesday 3/15 - 20 mins easy run - OK
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Wednesday 3/16 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Sumo deadlift @31X0, build to tough single - 245#
C) Single arm dumbbell press @30X1; 20 reps x 2 sets; rest 90secs b/t arms - 15#...improved

Row 1500m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 3/17 - 25 mins easy run - good
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Friday 3/18 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Weighted pronated pull-up; deep relaxed hang in bottom, fluid motion @21X0; 3,3,2; rest 2 mins - 20,25,30#
C) Mixed MAP7 - 8 mins @constant output of the following:

20 sec side bridge/side
10 min bear crawl balancing low friction object on low back

5 rounds

Easy 1000m row MAP10 - HR 105-110bpm
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Saturday - 3/19 - 70 mins run at easy pace...OK...

Week of 3/7 - 3/13/16

4/27/2016

Monday 3/7 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Back squat @20X1; 3-4 x 4, rest 3-4 mins - 150 (4), 150 (4), 155 (4), 160 (3)
C1) Laying split stretch; 6-12 secs x 3 reps x 3 sets; rest 90 secs
C2) Single leg hip flexes; 6-8 reps x 3 sets/leg; rest 90 secs
D) Row MAP4; 10 x 500m with 100 secs rest - 2:00.4, 158.8, 1:59.4, 1:58.7, 1:58.6, 1:58.4, 1:58.4, 1:57.9, 1:57.2...pulse maxed at 168bpm, felt good

Walking cool-down
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Tuesday 3/8 - 35 mins easy run - OK
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Wednesday 3/9 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Sumo deadlift @31X0, 4,3,2; rest 3 mins - 205, 215, 225
C) Single arm dumbbell press @30X1; 20 reps x 3 sets; rest 90secs b/t arms - 15#...brutal

Row 2500m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 3/10 - 35 mins easy run - back tight
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Friday 3/11 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B1) Front squat, deep pause @32X1; 3,2,2,; rest 3 mins - 135, 140, 140, 145
B2) Weighted pronated pull-up; deep relaxed hang in bottom, fluid motion @21X0; rest 2 mins - 20# x sets
C) Mixed MAP7 - 12 mins @constant output of the following:

35 jump rope singles
30 sec feet elevated FLR
10 min bear crawl balancing low friction object on low back

6 rounds

Easy 2000m row MAP10 - HR 105-110bpm
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Saturday - 3/12 - 105 mins run at easy pace...OK...

Week of 2/29 - 3/6/16

3/30/2016

Monday 2/29 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Back squat @20X1; 3-5 x 4, rest 3-4 mins - 145 (5), 150 (4), 150 (4), 150 (4)
C1) Laying split stretch; 5-10 secs x 3 reps x 3 sets; rest 90 secs
C2) Single leg hip flexes; 6 reps x 3 sets/leg; rest 90 secs
D)Row MAP4; 10 x 500m with 90 secs rest - 2:00. 1:59 x 9...dug deep, horsed it

Walking cool-down
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Tuesday 3/1 - from F500 - 30 mins easy run - felt good
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Wednesday 3/2 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B) Sump deadlift @31X0, 4,4,4; rest 3 mins - 195, 205, 210
C) Single arm dumbbell press @30X1; 20 reps x 3 sets; rest 2 mins b/t arms - 15#...holy crap...excruciating.

Row 2500m MAP10 - HR 100-105bpm - every 500m get off for 8-10 ring push-ups with full external rotation on lockout.
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Thursday - 3/3 - from F500 - 35 mins easy run - OK...felt fine
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Friday 3/4 - Osterville Fitness
A) Side plank clamshell - 3-5 reps x 3 sets; rest as needed
B1) Front squat, deep pause @32X1; 4,3,2,2; rest 3 mins - 125, 135, 1440, 140

B2) Weighted pronated pull-up; deep relaxed hang in bottom @21X0; rest 2 mins - 45, 47.5, 50...slight hitch in movement...not smooth
C) Mixed MAP7 - 10 mins @constant output of the following:

9 no push-up burpees
40 jump rope singles
7 ring push-ups
5 min bear crawl balancing low friction object on low back

5 rounds + 9 burpees + 40 jump rope singles...OK

Easy 3000m row MAP10 - HR 105-110bpm
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Saturday - 3/5 - from BHS 95 mins run at easy pace...felt tired...lower back very tight

A couple of weeks of plugging along - 2/28/16

2/28/2016

Fri - 2/12/16 - Osterville Fitness
A) Side plank clamshell; 3-4 reps X 3 sets
B1) Front squat @30X1; 3,2,1; rest 3 mins - 145 (3), 150 (2), 160 (1)(PR)
B2) Wtd pull-up @21X0; 3-5 reps x 3 sets; rest 2 mins - 35 (5), 45 (3), 45 (2)(F)
B) Behind the neck step-ups @31X1; 6-8 reps x 3 sets; rest 2 mins b/t legs - 80 (7), 80 (7), 80 (7)
C) Mixed MAP8 - 13 mins constant output of the following:

6 no-push-up burpees
10 box jump step-downs
30 jump rope singles
5m bear crawl

10 rounds + 6 burpees + 9 box jumps...picked up pace as I went...felt good

Row 3000m easy - 105-110bpm
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Sat - 2/13/16 - BHS - 100 mins run...tired...back tight
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Mon - 2/15/16 - Osterville Fitness
A) Side plank clamshell; 3-4 reps X 4 sets
B) Back squat @30X1; build to tough single - 175#...failed badly at 185.
C) Row 3K easy
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Tue - 2/16/16 - from F500 - 25 mins easy run
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Wed - 2/17/16 - Osterville Fitness
A) Side plank clamshell 3-5 reps X 3 sets; rest as needed b/t sides
B) Sumo deadlift @31X0; 3,2,1; rest 3 mins - 205, 215, 235
C) Single arm dumbbell press @31X1; 10-14 reps x 3 sets; rest 2 mins b/t arms - 30 (10), 30 (10), 30 (10)

Row 2K easy 100-105bpm - every 500m, get off for 8-10 ring pushups with full external rotation on lockout.
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Thu - 2/18/16 - 30 mins easy run...lower back very tight
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Fri - 2/19/16 - Osterville Fitness
A) Side plank clamshell; 3-4 reps x 3 sets
B1) Front squat @32X1; pause deep; 5,4,3; rest 3 mins - 125, 130, 135...challenging
B2) Wtd pull-up @21X0; deep relaxed hang in bottom - 35 (3), 37.5 (3), 40 (3)
C) Mixed MAP8 - 10 mins @ constant output of the following:

5 no push-up burpees
25 jump rope singles
5m bear crawl

14 rounds...deceptively challenging
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Sat - 2/20/16 - from F500 - 60 mins easy run...lower back very tight...miserable
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Mon - 2/22/16 - Osterville Fitness
A) Side plank clamshell; 3-4 reps x 4 sets, rest as needed b/t sides
B) Back squat @20X1; 4-6 reps x 4 sets - 140 (5), 140 (5), 140 (6), 145 (5)
C1) Laying split stretch - 5-10 secs x 3 reps x 3 sets; rest 90 secs
C2) Single leg seated hip flexes - 8-10 reps; rest 90 secs
D) Row MAP4 - 500m x 9 reps w/90 secs recovery - 2:00, 1:59, 1:59, 1:59, 1:59, 1:59, 1:59, 1:58, 1:58
(pulse maxed at 163 bpm)

10mins walking cool-down
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Tue - 2/23/16 - from F500 - 30 mins easy run - OK
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Wed - 2/24/16 - Osterville Fitness
A) Side plank clamshell; 3-5 reps x 3 sets; rest as needed b/t sides
B) Sumo deadlift @31X0; 5,5,5; rest 3 mins - 185, 190, 195
C) Single are dumbbell press @30X1; 12-18 reps x 3 sets; rest 2 mins b/t arms - 20 (16), 20 (15), 20 (15)...painful as hell!

Row 3K easy - HR 100-105bpm, every 500m get off for 8-10 ring push-ups with full rotation on lockout
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Thu - 2/25/16 - from F500 - 30 mins easy run...lower back tight
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Fri - 2/26/16 - Osterville Fitness
A) Side plank clamshell; 3-4 reps x 3 sets, rest as needed b/t sides
B1) Front squat @32X1; pause deep; 5,4,3,2; rest 3 mins - 125, 130, 135, 140
B2) Wtd pull-up @21X0; deep relaxed hang in bottom; 2,2,2; rest 2 mins - 42.5, 45, 45
C) Mixed MAP7 - 10 mins constant output of the following:

6 burpees - jump to 8" reach
30 jump rope singles
10m bear crawl - with 10lbs on lower back

6 rounds + 5 burpees...a lot of time holding myself up with upper body

Row 3K easy - HR 105-110bpm
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Sat - 2/27/16 - from F500 - 85mins easy run...OK...back a bit better