Training Log Archive: BridgeIn the 7 days ending Jun 23, 2016:
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Thursday Jun 23, 2016 #
biking 16:00 [2]
cross training 1:15:00 [4]
Focus: strength
Warm-up
Workout:
Barbell floor deadlift (w/u 3 x 12 w 50 lbs on bar, wk 4 x 5 w 100 lbs on bar, 120 s rest)
Romanian deadlift (w/u 1 x 12 w 50 lbs on bar, wk 4 x 5 w 80 lbs on bar, 120 s rest)
Superset: Inverted row & plyo push-up (3 x 15/10, 60 s rest)
SSet: Incline DB press & wide pull-ups (w/u 2 x 12 w 30 lb DBs, wk 4 x 5 @ 35 lbs, 60 s rest)
SSet: Hanging leg raise & plank (3 x 15/60 s, no rest)
Shoulders were sore from getting meningitis shots yesterday :P
Warm-up
Workout:
Barbell floor deadlift (w/u 3 x 12 w 50 lbs on bar, wk 4 x 5 w 100 lbs on bar, 120 s rest)
Romanian deadlift (w/u 1 x 12 w 50 lbs on bar, wk 4 x 5 w 80 lbs on bar, 120 s rest)
Superset: Inverted row & plyo push-up (3 x 15/10, 60 s rest)
SSet: Incline DB press & wide pull-ups (w/u 2 x 12 w 30 lb DBs, wk 4 x 5 @ 35 lbs, 60 s rest)
SSet: Hanging leg raise & plank (3 x 15/60 s, no rest)
Shoulders were sore from getting meningitis shots yesterday :P
running 16:48 [2] 2.0 mi (8:24 / mi)
shoes: PureCadence
bleh
Wednesday Jun 22, 2016 #
walking 40:00 [2]
Walking home
running 1:08:24 [2] 7.9 mi (8:39 / mi)
shoes: PureCadence
Easy run through Terrell Hills. Focused on even effort up and down the hills. Felt great.
walking 30:00 [2]
Tuesday Jun 21, 2016 #
biking 16:00 [2]
cross training 50:00 [4]
Focus: power
Warm-up
Workout:
Box Jumps (w/u 1 x 10, wk 4 x 10, 30 s rest)
Barbell clean and press (w/u 2 x 12 w 10 lbs on bar, wk 3 x 5 w 30 lbs on bar, 60 s rest)
Plyo push-up (w/u 1 x 10, wk 3 x 8, 30 s rest)
Explosive 1-arm DB press (3 x 8 @ 30 lbs, 60 s rest)
Explosive bent DB row (w/u 1 x 12 @ 25 lbs, wk 3 x 8 @ 30 lbs, 60 s rest)
3-Way Plank (3 min)
Sprints (8 x ~60 m, 60 s rest)
Warm-up
Workout:
Box Jumps (w/u 1 x 10, wk 4 x 10, 30 s rest)
Barbell clean and press (w/u 2 x 12 w 10 lbs on bar, wk 3 x 5 w 30 lbs on bar, 60 s rest)
Plyo push-up (w/u 1 x 10, wk 3 x 8, 30 s rest)
Explosive 1-arm DB press (3 x 8 @ 30 lbs, 60 s rest)
Explosive bent DB row (w/u 1 x 12 @ 25 lbs, wk 3 x 8 @ 30 lbs, 60 s rest)
3-Way Plank (3 min)
Sprints (8 x ~60 m, 60 s rest)
walking 30:00 [2]
Monday Jun 20, 2016 #
running warm up/down 36:38 [2] 4.2 mi (8:43 / mi)
shoes: PureCadence
running hills 17:45 [4] 2.4 mi (7:24 / mi)
shoes: PureCadence
2 x 1.2 mile rolling hills behind Trinity. Second one slower because took the downhills a lot easier in order to put more effort into the uphills.
8:46, 8:59
8:46, 8:59
running hills 1:58 [5] 0.36 mi (5:28 / mi)
shoes: PureCadence
6 x 0.06 mile steep hill sprints. 19 20 19 20 20 20
biking 16:00 [2]
cross training 50:00 [4]
Warm-up
Workout:
Superset: reverse grip chin-up & bench press (w/u 1 x 12 @ 50 lbs, wk 3 x 8 @ 70 lbs, 60 s rest)
SSet: DB shrug & hyperextension (3 x 12 w 25 lb DBs and 10 lb plate, 60 s rest)
SSet: floor crunch & hanging leg lift (3 x 20, no rest)
Med ball slams (4 x 15 w 15 lb med ball, 60 s rest)
Ab roll-outs (4 x 20, no rest)
Bent-leg windshield wipers (4 x 10, no rest)
Workout:
Superset: reverse grip chin-up & bench press (w/u 1 x 12 @ 50 lbs, wk 3 x 8 @ 70 lbs, 60 s rest)
SSet: DB shrug & hyperextension (3 x 12 w 25 lb DBs and 10 lb plate, 60 s rest)
SSet: floor crunch & hanging leg lift (3 x 20, no rest)
Med ball slams (4 x 15 w 15 lb med ball, 60 s rest)
Ab roll-outs (4 x 20, no rest)
Bent-leg windshield wipers (4 x 10, no rest)
Sunday Jun 19, 2016 #
walking 30:00 [2]
(rest day)
Saturday Jun 18, 2016 #
running 1:07:00 [2] 8.0 mi (8:22 / mi)
shoes: PureCadence
Presa out-and-back. I looked like I'd jumped in the pool after finishing this.
Friday Jun 17, 2016 #
biking 16:00 [2]
cross training 1:05:00 [4]
Focus: muscular endurance
Warm-up
Workout:
Superset: barbell shoulder press & reverse flyes (w/u 2 x 12, wk 4 x 10, no rest)
Bulgarian split squat (w/u 2 x 12, wk 4 x 10, 30 s rest)
SSet: barbell curl & tricep dip (w/u 1 x 12, wk 4 x 10/15, no rest)
SSet: elevated push-up & single-leg calf raise (3 x 15/10, no rest)
SSet: plate V-ups & ab roll-outs (3 x 20, no rest)
Farmer's walk (4 lengths w sand bags)
Warm-up
Workout:
Superset: barbell shoulder press & reverse flyes (w/u 2 x 12, wk 4 x 10, no rest)
Bulgarian split squat (w/u 2 x 12, wk 4 x 10, 30 s rest)
SSet: barbell curl & tricep dip (w/u 1 x 12, wk 4 x 10/15, no rest)
SSet: elevated push-up & single-leg calf raise (3 x 15/10, no rest)
SSet: plate V-ups & ab roll-outs (3 x 20, no rest)
Farmer's walk (4 lengths w sand bags)
walking 30:00 [2]