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Training Log Archive: Jemmerson

In the 7 days ending Jan 28:

activity # timemileskm+m
  Aqua jogging 3 2:30:00
  Strength and conditioning3 2:05:00
  Cycling1 30:00
  Total7 5:05:00

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Sunday Jan 28 #

1 PM

Aqua jogging 1:00:00 [3]
(injured)

With Bally
Warm up
1,2,3,4,5,5,4,3,2,1 minutes (1 min)
Warm down

Saturday Jan 27 #

9 AM

Cycling 30:00 [3]
(injured)

in the gym, definitely felt harder than it should have but feels good to get a sweat on

Friday Jan 26 #

1 PM

Strength and conditioning 50:00 [3]
(injured)

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)

4 x 6 back squats (30kg) - instead of squat jumps

4 x 5 deadlift (40kg, 40kg, 45kg, 50kg)

3 x 8 push press (20kg, 25kg, 25kg)
with 3 x 8 lateral lunges each side (10kg db)

Trying not to get carried away, just want to keep piling the weight on but know I need to build back up slowly.

Thursday Jan 25 #

12 PM

Aqua jogging 1:00:00 [3]
(injured)

Warm up
10 x 3 min (1 min)
Warm down

Wednesday Jan 24 #

1 PM

Strength and conditioning 50:00 [3]
(injured)

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat

4 x 6 front squats (20kg x 2, 25kg x 2)

3 x 8 dumbbell row each arm (10kg)

3 x 8 split squats each side (20kg)
with 3 x 8 RDLs (40kg)

Tuesday Jan 23 #

8 AM

Aqua jogging 30:00 [2]
(injured)

Monday Jan 22 #

8 AM

Strength and conditioning 25:00 [3]
(injured)

mostly core

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