Training Log Archive: jemmersonIn the 7 days ending Feb 21, 2018:
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Wednesday Feb 21, 2018 #
7 AM
Running 20:00 [2] 3.88 km (5:09 / km)
shoes: VJ Irock #3
20 min run, still doing it entirely on grass
8 AM
Cycling 30:00 [3]
in the gym
1 PM
S&C 55:00 [3]
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)
5 x 3 front squats (40kg, 42.5kg x 4)
3 circuits of:
10 x overhead split squat each side (20kg)
10 x weighted sit ups (5kg, 10kg, 15kg)
10 x lateral lunges each side (15kg db)
10 x dumbbell row each arm (12.5kg)
10 x plank shoulder taps each arm
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)
5 x 3 front squats (40kg, 42.5kg x 4)
3 circuits of:
10 x overhead split squat each side (20kg)
10 x weighted sit ups (5kg, 10kg, 15kg)
10 x lateral lunges each side (15kg db)
10 x dumbbell row each arm (12.5kg)
10 x plank shoulder taps each arm
Tuesday Feb 20, 2018 #
8 AM
Aqua jogging 1:00:00 [3]
(injured)
With Bally
Warm up
6 min (90s), 3 x 4 min (60s), 6 x 2 min (45s)
Warm down
Warm up
6 min (90s), 3 x 4 min (60s), 6 x 2 min (45s)
Warm down
Monday Feb 19, 2018 #
8 AM
Running 15:00 [2] 2.72 km (5:31 / km)
(injured) shoes: VJ Irock #3
15 minutes jog!
Cycling 30:00 [3]
in the gym
9 AM
S&C 40:00 [3]
25 mins core
15 mins legs / glutes / other stuff
15 mins legs / glutes / other stuff
Sunday Feb 18, 2018 #
Note
(rest day)
Rest day due to closed pool.
Saturday Feb 17, 2018 #
8 AM
Running 20:00 [2] 3.1 km (6:27 / km)
(injured) shoes: VJ Irock #3
2 x 8 min jog, 2 min walk
pool is closed all weekend which ruins my plans
pool is closed all weekend which ruins my plans
9 AM
Cycling 30:00 [3]
in the gym
Friday Feb 16, 2018 #
8 AM
Cycling 30:00 [3]
(injured)
in the gym
1 PM
S&C 50:00 [3]
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 5 back squats (45kg, 47.5kg, 50kg, 50kg) - instead of squat jumps
4 x 5 deadlift (70kg, 75kg x 3)
3 x 8 push press (30kg)
3 x 8 lateral lunges each side (15kg db)
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 5 back squats (45kg, 47.5kg, 50kg, 50kg) - instead of squat jumps
4 x 5 deadlift (70kg, 75kg x 3)
3 x 8 push press (30kg)
3 x 8 lateral lunges each side (15kg db)
Thursday Feb 15, 2018 #
12 PM
Aqua jogging 1:00:00 [3]
(injured)
With Bally
Warm up
2 x [5,4,3,2,1 min (60s)] (90s)
Warm down
Warm up
2 x [5,4,3,2,1 min (60s)] (90s)
Warm down