Training Log Archive: jemmersonIn the 1 days ending Oct 19, 2016:
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Wednesday Oct 19, 2016 #
1 PM
Running warm up/down 13:09 [2] 2.39 km (5:30 / km)
shoes: Inov8 Race Ultra 290
run to MC
S&C 1:00:00 [3]
Rolling
Some mobility stuff
2 circuits of:
5 box jumps and 5 depth landings
8 goblet squats (15kg)
8 (each side) single leg bridges with one foot on a box and the other leg straight up in the air
8 TRX rows
8 dumbbell overhead press (2 x 7.5kg)
8 (each side) split squats (10kg plate)
1 min plank
5 x 5 squats (3 x 25kg, 2 x 30kg)
with 5 x 5 box jumps
3 x 5 RDLs (2 x 30kg, 35kg)
with 3 x 5 overhead press (15kg)
(ran out of time for 5 sets)
Starting with low weights and focusing on technique, should be able to increase the weights a lot over the next few weeks. This will still hurt tomorrow though.
Some mobility stuff
2 circuits of:
5 box jumps and 5 depth landings
8 goblet squats (15kg)
8 (each side) single leg bridges with one foot on a box and the other leg straight up in the air
8 TRX rows
8 dumbbell overhead press (2 x 7.5kg)
8 (each side) split squats (10kg plate)
1 min plank
5 x 5 squats (3 x 25kg, 2 x 30kg)
with 5 x 5 box jumps
3 x 5 RDLs (2 x 30kg, 35kg)
with 3 x 5 overhead press (15kg)
(ran out of time for 5 sets)
Starting with low weights and focusing on technique, should be able to increase the weights a lot over the next few weeks. This will still hurt tomorrow though.
Running warm up/down 22:02 [2] 3.82 km (5:46 / km) +75m 5:15 / km
shoes: Inov8 Race Ultra 290
from gym to the hill colleges to help set up for the O session and put a few controls out, then home