2016 OS Core Week 7- Half way there!
WOOHOO!!!
HEY TEAM- we are HALF WAY THERE! We gotta keep this awesome momentum going! Strong cores ARE KEY in triathlon. Keep up the AMAZING work. As you work through core this week- just keep in mind that we will be testing the run and bike next week.
This week we add a new plank.....YAY!!!! Just a reminder to check your form as you plank- if form is off than the muscles you want to target may not be engaged. Maybe take a pic---- even post it to show your rockstar moves!!
Here is the link to the workout- http://members.endurancenation.us/R...on+Routine
And thank you Stephanie for requesting the tracker be put with the links on the training page--- thats where it is- AWESOME!!! 
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The leg left plank kicked my butt this morning and killed my times. Think I'm tired from the weekend too with all the workouts and a lot of work around the house (gutters, leaves, etc.), and not being able to sleep well last night (not sure what's up there).
Anyway I am beginning to see results in the weight department! I know all the work, especially the core and upper body work is beginning to pay off.
Keep up the great work team!
The leg lift planks were definitely hard. It felt like I was working my quad in the grounded leg more than my core. On the second one, I went back into tripod about half way through just to hold it a little more and feel more in my core. My overall plank time (for all 4) was down 1:30 to 5 minutes. I am not sure I am ready to graduate to these designer planks......
For the cords.... I re-watched Coach Rich's video. I think I have been doing the catch / finish wrong. This time, for the sets that said catch finish, I only worked the triceps by moving my fist backwards and up. It was actually harder (for me) to just work the triceps than to do the full motion of the catch with the finish. I managed to do 30 full catch / 20 triceps only / 30 full catch / 20 triceps only.
Push-ups were the same as last week 15 (s), 10 (m), 15 (d), 15 (s).
It takes me about 40 minutes to do the 4 sets (10 minutes per set). The workout says 20 minutes, but I need a little recovery time between each set.
Looking forward to the bike tomorrow. The day off the legs feels great!
I can say ditto to your comments Brian. I was actually doing the leg lift plank in place of the "tripod" as I thought I knew what it was...then I went to check Rich's video for the catch/finish and saw that the tripod was totally different. So I'm doing tripods this week! Much easier.
I was doing the catch/finish wrong too. I'm having a hard time feeling the catch in my lats...The triceps are difficult. I also take a bit of recovery time between my sets...I figure as long as I get it done, that's what matters!
I've been poor about posting in the core thread, partly due to travel, partly to laziness, and partly because I've been very random on when I've been able to fit in the core work. I've posted it all in the tracking Google sheet, including the fact that I skipped one of the workouts (bad me...).
Current workload is 9:00 planks evenly divided between the 4 sets, 170 pushups (45/40/40/45), and 200 cords evenly divided. I'm going to check my form on the planks, though, because especially with the leg-lift ones today, I didn't feel them as much in the abs.
I really like the out season core workouts and keeping up with how well y'all are progressing. Oddly, I found the tripod planks easier than straight planks. I guess it allows me to refocus, breaking down the mental stress into 30 second bites.
Annnnyway,
Planks - 7:00 - Straight - 1:30 per rep - Tripod - 2:00 per rep, 30 secs per foot
Cordz - 180 - 45 per rep, Catch and Straight
Pushups - 160 - 40 per rep, Regular, Military, Incline, Regular
Pullups - 24 - 6 per rep, Wide, Regular, Reverse Grip, Regular
Note between the EN OS core workouts I do leg core workouts from my physical therapist:
Planks + 20 leg small squats (left & right) + Cordz + 11 lunges (left & right) + Pushups + Side Lying Hip External Rotation (w/red band) + Pullups + Sidelying Hip Abduction
Definitely in the same boat on those leg lift planks being killer. My times took a hit as well. Still doing straight arm planks for the standard due to elbow injury. Was not feeling strong for the planks, but did see small bumps with cordz, and pushups. I ended up jumping in the pool for some laps after the Monday core work, and I felt like I was dragging an anchor behind me. My arms had nothing, and I was doing laps at 7 to 8 seconds per 100 yds slower than I normally do, even with a pull buoy. I guess the arms portion of the core are smokin' my tris and lats.
Planks 3:35 (-1:08 from Friday) Cords 300 [+8] (90c, 75 c&f, 65c, 70 c&f), Push-ups 80 (+2) (28, 11mil, 19 decl, 22)
Today core done…yay.
Planks (3 leg plank - 1:15 @leg, leg-lift plank - 1:00 @leg, side plank 1:00 @side) 9:00 total (much better from Monday…..just was not feeling it Monday….
Cords- (25/20/25/20) 90 total (red cordz…..uggh)
Push-ups- 20/16/15 + 8/16 (a little break in that 3rd set….dog on it those are tough. I think my shoulders get tired from the side plank and that makes push-ups harder?? maybe I'm just whining.
I wasn't able to run yesterday….going for an easy z1 jog. Have a great start to the weekend!!
Steph
Is it just me? Or is the core work-out the toughest to get motivated for. I don't mind the push-ups too much, the cords are tolerable, but I really hate planks!
I also throw-in pull-ups to my routine because it is great move for upper body strength. But... it takes me a long time to get to it on Monday and Friday because I dread the boredom (and pain) of those planks...
On the bright side (and it is very bright) I'm seeing results in my strength improvement and even brighter I've dropped 8 lbs since the beginning of the OS. Yay!
I hope everyone else is having a better time than me on the motivation front...
Dave I TOTALLY hear ya!!
I also have trouble getting myself amped up for core.
But I think of how it will help with my run, bike and swim!
OK so LETS GET MOTIVATED FOR THIS WEEK!!
I'm gonna post some of the motivational speeches that I listen too during core! Ill do that in this weeks thread. What else could get us goin??