Training Log Archive: BridgeIn the 1 days ending Dec 4, 2017:
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Monday Dec 4, 2017 #
Note
Creatine loading phase starts today. 16 grams/day distributed between 3 servings, 2 of which are with 20 g of protein supplement.
Let's see if this does anything. Should be interesting.
Let's see if this does anything. Should be interesting.
5 AM
cross training (CrossFit) 45:00 [4]
slept:5.0
The morning grind, joined by Morgan. Good to have a workout buddy, it's a lot more motivating than killing it alone.
A. Warm-up:
500 m row in 2 min
3 rounds of 15 air squats/10 pushups/5 pullups
B. Back Squats
1 x 10 @ 60% (130)
1 x 10 @ 65% (140)
1 x 8 @ 70% (150)
1 x 8 @ 75% (160)
Front Squats
1 x 5 @ 60% (110)
1 x 5 @ 65% (120)
2 x 5 @ 70% (125)
C. 4 rounds for time:
12 single arm KB thruster (16 kg)
24 KBS (16 kg)
100 SUs
Time: 13:30
A. Warm-up:
500 m row in 2 min
3 rounds of 15 air squats/10 pushups/5 pullups
B. Back Squats
1 x 10 @ 60% (130)
1 x 10 @ 65% (140)
1 x 8 @ 70% (150)
1 x 8 @ 75% (160)
Front Squats
1 x 5 @ 60% (110)
1 x 5 @ 65% (120)
2 x 5 @ 70% (125)
C. 4 rounds for time:
12 single arm KB thruster (16 kg)
24 KBS (16 kg)
100 SUs
Time: 13:30
3 PM
running warm up/down 17:06 [3] 2.0 mi (8:33 / mi)
shoes: Saucony Freedom ISO
running intervals 11:46 [4] 2.0 mi (5:53 / mi)
shoes: Saucony Freedom ISO
16 x 200 @ "Optimal" 2-mile pace (6 min/mile). 25 sec rest between each. Not too bad.
45/45/45/42/44/45/45/45/44/45/44/44/45/44/42/42
45/45/45/42/44/45/45/45/44/45/44/44/45/44/42/42