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Dr. Cohen’s Workout – 12/05/2014

Workout:

Swim

WU: 3 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
50 (15”) 100 (15”) 200 (40”) 300 (60”) 150 (30”) 100.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 1650

Bike
90 minutes easy Spin Z1/2 only

Run
20 minutes on soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
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Results: 

Swim: 

50 – :54
100 – 1:54
200 – 4:02
300 – 6:21
150 – 3:10
100 – 2:01

Bike
Distane – 22:58
Avg Speed – 15 mph
Cadence – 76 rpm

Run
Distance – 1.45
Time: 20:03
Pace – 13.52 min/mile

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Dr. Cohen’s Workout – 12/3/2014

Workout:
WU: Build effort on each rep.
100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
#7—100 easy, 50 mod, 50 fast (10”).
#8—50 easy, 100 mod, 50 fast (20”).
#9—50 easy, 50 mod, 100 fast (30”).
CD: 150 easy with drills.
Total: 2350

Results:
#1 – 3:44
#2 – 3:59
#3 – 3:57
#4 – 3:47
#5 – 4:14
#6 – 3:56
#7 – 4:01
#8 – 4:04
#9 – 3:56

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Dr. Cohen’s Workout – 12/2/2014

Workout:
Part 1:
Warmup: 300 swim, 200 pull
TEST:swim 3 x 300s with exactly 30 seconds rest between each 300. The goal of the set is to swim at the highest average speed possible.
Please record the times for each 300.
An accurate test is when all three 300s are within 15 seconds of each other. In other words, do not swim a fast, first 300 and have the third 300 be 20, or more, seconds slower. Watch the clock and get your time on each 300.
500 cooldown

Part 2:
30 minutes. Keep pace easy today. Easy aerobic miles here.

Results:
Part 1:
1st 300 – 6:29
2nd 300 – 6:21
3rd 300 – 6:21

Part 2:
Distance – 2.63 miles
Pace – 11:26 min/mi
HR Avg – 125

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Dr. Cohen’s Workout – November 26, 2014

Workout:
* Easy 30′ spin building from 60-75%. High cadence 90 plus.
* Include 4 x 1′ ILT each leg and 4 x 90 second high cadence spinups (gradually build from 80-100 plus cadence)
*MS: is 10 x 30″ tabatas. 30″ ALL OUT followed by 30″ OFF
*Easy cool to finish.

Results:
Distance – 15.9 miles
Average Speed – 17.3 mph
HR Avg – 129
HR Max – 168

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Dr. Cohen’s Workout – 11/10/2014

8 minute EMOM every 2 minutes – Strict press (115, 125, 130, 135)
8 minute EMOM every 2 minutes – Push press (135, 145, 155, 160)
8 minute EMOM every 2 minutes – Push jerk (155, 160, 160, 160)
10 minute AMRAP: (Finished round 6 with 3 toes to bar in round 5)

10 – 9- 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power snatch @ 95 lbs
Toes to bar