Training Log Archive: TrailNRGIn the 7 days ending Mar 4, 2012:
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Saturday Mar 3, 2012 #
11 AM
Strength (Easy Strength #34) 45:00 [4]
slept:8.0 shoes: Bare Feet
WU: Mobility work
Goblet Squat: 2x5 w/40kg
C&P: 2x 40kg (push press/slow negative), 1x 36kg, 5x 32kg
Max Shank Press Drill: 1 BUP, Waiters Press, Press w/24kg
Chin-Ups: 6x w/20kg, 4x BW slow w/10s pause @top
Swings: 90 (30L, 30R, 30TwoHand) w/24kg
Ab Roll-Outs: 5x standing
Grippers: 10x Sport, 10x Trainer, 10x #1 (alt sides L,R...)
Note: Did a few loaded cleans today w/40kg to get used to the heavier bell. The 40kg push-presses were very slight so I'm almost there.
Goblet Squat: 2x5 w/40kg
C&P: 2x 40kg (push press/slow negative), 1x 36kg, 5x 32kg
Max Shank Press Drill: 1 BUP, Waiters Press, Press w/24kg
Chin-Ups: 6x w/20kg, 4x BW slow w/10s pause @top
Swings: 90 (30L, 30R, 30TwoHand) w/24kg
Ab Roll-Outs: 5x standing
Grippers: 10x Sport, 10x Trainer, 10x #1 (alt sides L,R...)
Note: Did a few loaded cleans today w/40kg to get used to the heavier bell. The 40kg push-presses were very slight so I'm almost there.
Thursday Mar 1, 2012 #
Strength (Easy Strength #33) 35:00 [3]
WU: Mobility & rebuilding mailbox
Clean & Press: 1,2,3,4 w/32kg
Chin-Ups: 4x 32kg, 5x 24kg then 1 asst. One Arm Chin per side
Grippers: 8x #1
Clean & Press: 1,2,3,4 w/32kg
Chin-Ups: 4x 32kg, 5x 24kg then 1 asst. One Arm Chin per side
Grippers: 8x #1
Wednesday Feb 29, 2012 #
2 PM
Strength (Easy Strength #32) 35:00 [3]
shoes: Bare Feet
WU: Mobility & 200 weighted jump ropes
Dbl. KB Clean, Squat & Press: 2x5 w/24kg
Uneven Chins: 3x3 w/static hold @top (rope @11" drop)
Swings: 50x (25 ES) w/24kg
Ab Roll-Outs: 5x
Dbl. KB Clean, Squat & Press: 2x5 w/24kg
Uneven Chins: 3x3 w/static hold @top (rope @11" drop)
Swings: 50x (25 ES) w/24kg
Ab Roll-Outs: 5x
Tuesday Feb 28, 2012 #
8 PM
Strength (Easy Strength #31) 35:00 [3]
shoes: Bare Feet
WU: Mobility
Goblet Squat: 32kg x5, 40kg x5
Chin-Ups: 2 sets 5x w/30lbs
Clean & Press: 2 sets 5x w/20kg
Swings: 50x w/20kg
Ab Roll-Outs: standing for 5x
Grippers:
Sport 10x, Trainer 10x, then 5x5 w/#1
Goblet Squat: 32kg x5, 40kg x5
Chin-Ups: 2 sets 5x w/30lbs
Clean & Press: 2 sets 5x w/20kg
Swings: 50x w/20kg
Ab Roll-Outs: standing for 5x
Grippers:
Sport 10x, Trainer 10x, then 5x5 w/#1
Monday Feb 27, 2012 #
Conditioning 10:00 [3]
3 sets of 20 push-up's and 20 sit-up's
8 PM
Run 25:00 [2] 2.1 mi (11:54 / mi)
slept:8.0 shoes: Nike Free
Another beautiful night for a run.