Training Log Archive: Bridge

Push-up study
6 x 30 sec
1:2 rest

Stationary bike. Thank you, RaceSmart.com.

WU: 15 minutes easy spin (HR zone 1-2 @ 90 rpm) cadence @ 90 rpm

4 x 45 seconds hard/45 seconds easy

5 minutes easy spin (HR zone 2 @ 90 rpm)

MS: 3 x 3 min, 3 x 2 min, 3 x 1 min, 3 x 30 sec., 3 x 1 min, 3 x 2 min, 3 x 3 min

Intervals @ 100-115 rpm (HR zone 2)

1 min easy spin between each interval @ 90 rpm

CD: Easy spin to 90 minutes total in zone 2 with good form and fluid pedal strokes

I think my brain suffered from monotony more than my body did

C • Bring map 1

Ran for the first time in ages on the Alter-G!!! Did 2 mins at 6.5 mph, 4 min at 3 mph, 5 times at 70% body weight. Felt so good to run again.

Push-up study.
2 x 60 seconds
4 x 30 seconds
1:2 rest

Dang good workout. But jeez there were so many people in the 62 room.

10 min bike warmup

Back circuit (3 x 8-10):
-Pull-ups
-T-bar rows (45 lbs)
-1 arm DB row (50 lbs and then someone stole the 50 lb DBs. So went down to 45s)
-DB Shrugs (45 lbs)

Chest and Ab segment:
Circuit 1 (3x 15 reps)
-TRX Chest Press
-Double Med Ball Push-ups
-Med Ball Crunch-ups (15 lb med ball)
Circuit 2 (2x):
-Alternating stability ball DB chest press (10 reps)
-Diamond push-ups (12)
-Trunk twist w/ press on bench (12 w/ 25 lb plate)
Circuit 3 (2x):
-Explosive Bosu plank-to-pushup (12)
-Bicep curls (10 @ 20 lbs)
-Bosu Mtn Climbers (30)

5 min bike cooldown

Killer workout at Arvin!

Bike segment:
-5 min w/u
-12 x 60 sprint/60 recover (level 12, HR 165-175)
-1 min c/d to take it to 30 mins

Back segment (3 x 8-10):
-Pull-ups
-T-bar rows (45 lbs)
-Bent DB row (50 lbs)
-DB shrug (40 lbs)

Bicep segment (3 rounds limit rest):
-Plain ol' DB curls (6 reps @ 25 lbs)
-DB Zottman curls (12 reps @ 15 lbs)
-Hammer curls (25 reps @ 10 lbs)

Ab segment (3 x 12-15):
-TRX jackknife
-Hanging leg raise
-Decline sit-up with twist
-Pallof press (45 lbs)

It feels like those dreams where you're trying to run but you can't move your legs fast enough... kinda disconcerting.

Quick lift
-Bench Press (4 x 8 @ 95, 115, 115, 115)
-Military press (4 x 8 @ 60)
-DB row (4 x 8 @ 50, 45, 45, 45)

Tried out pool running during lunch with help from CPT Calway. It's weird but I'll take it.

-10 mins abs
-Bike intervals: 5 min w/u, 12 x 30 on/60 off at 120/100 RPM and 9-10/6 intensity. HR sustained above 160.
-Pull-up/push-up cut-down (10, 8, 6, 5, 4, 3, 2, 1/15)

Push-up study
2 x 60 s w/ 120 s rest
5 x 30 s w/ 60 s rest

10 min bike w/u

5 rounds of:
-TRX T Delt Flye (12 reps)
-TRX Clock press/pull (12)
-TRX Y Delt Flye (12)
-TRX Swimmers (12)
-25 push-ups
-3 min bike @ level 12, HR 165-170

2 rounds of:
-20 med ball russian twists w/ 25 lb med ball
-10/15 cable crunches @ 70/65 lbs
-5 gorilla chin crunch
-20 TRX jackknifes
-20 side jackknifes

5 min bike c/d