Training Log Archive: BridgeIn the 1 days ending Nov 9, 2018:
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| Fr |
Friday Nov 9, 2018 #
5 AM
cross training 30:00 [3]
slept:4.0
Quick wake-up workout, moderate effort.
Warmup:
5 min bike
2 rounds of
10 light KB cleans
10 pushups
10 deep squats
"Just for fun"
21-15-9
KB Clean (35#)
HRPU
Stationary bike calories
Score: 9:55
Finisher: 4 rounds of
25 4-ct flutter kicks
25 toe touches
25 bicycles
25 penguins
Warmup:
5 min bike
2 rounds of
10 light KB cleans
10 pushups
10 deep squats
"Just for fun"
21-15-9
KB Clean (35#)
HRPU
Stationary bike calories
Score: 9:55
Finisher: 4 rounds of
25 4-ct flutter kicks
25 toe touches
25 bicycles
25 penguins
9 AM
cross training 1:00:00 [4]
Recording today's warmup because it was effective:
Warmup: 3 rounds of
10 Bench Press (bar only)
10 Band Pull Aparts
10 Band Good Mornings
10 Band Walks (both sides)
10 Wall Slides
Workout:
1. Bench Press, build to 4x1 @ 90-95% 1RM (145-150#), 3 min rest
2a. Weighted Pullups, 5x5, 26#, no rest
2b. Deadlift, 5x5 @ 60% 1RM (145#), 1 min rest. Very light weight.
3. 4 EMOM 30sec Ring L-sit Hold
Warmup: 3 rounds of
10 Bench Press (bar only)
10 Band Pull Aparts
10 Band Good Mornings
10 Band Walks (both sides)
10 Wall Slides
Workout:
1. Bench Press, build to 4x1 @ 90-95% 1RM (145-150#), 3 min rest
2a. Weighted Pullups, 5x5, 26#, no rest
2b. Deadlift, 5x5 @ 60% 1RM (145#), 1 min rest. Very light weight.
3. 4 EMOM 30sec Ring L-sit Hold
3 PM
cross training 1:30:00 [3]
Climbing class plus open gym. Probably climbed too much for my foot but it was fun. And I finally got the boulder problem I've been working on for the past few weeks!!