Training Log Archive: BridgeIn the 7 days ending Aug 19, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Friday Aug 18, 2017 #
running 35:00 [2] 3.75 mi (9:20 / mi)
shoes: Saucony Freedom ISO
Brigade run
cross training (crossfit) 45:00 [4]
Warm-up: Arvin lap with S2H
A. Deficit Deadlifts (4/2in)
2 x 6 @ 65%
2 x 4 @ 75%
2 x 2 @ 85%
B. 12 mins to complete AMRAP of:
2 x DL (135)
20 x DUs or 40 SUs
4 x DL (135)
40 x DUs or 80 SUs
6 x DL (135)
60 x DUs or 120 SUs
8 x DL (135)
80 x DUs or 160 SUs
etc...
Did 6 rounds
A. Deficit Deadlifts (4/2in)
2 x 6 @ 65%
2 x 4 @ 75%
2 x 2 @ 85%
B. 12 mins to complete AMRAP of:
2 x DL (135)
20 x DUs or 40 SUs
4 x DL (135)
40 x DUs or 80 SUs
6 x DL (135)
60 x DUs or 120 SUs
8 x DL (135)
80 x DUs or 160 SUs
etc...
Did 6 rounds
Thursday Aug 17, 2017 #
running 27:40 [3] 3.52 mi (7:52 / mi) +56m 7:29 / mi
shoes: Saucony Freedom ISO
Ran at 2100 when there was finally time
cross training (core) 10:00 [5]
Wednesday Aug 16, 2017 #
cross training (CrossFit) 50:00 [4]
Warmup: stairway to heaven lap plus lunges and bear crawl
Plus 3x (40 sec handstand, 10 single arm KB swing, 10 pull up bar swings)
A. 5 x 7 Strict Pull-ups
4 x 8 Single DB Bentover Rows (ea.side)
** heaviest possible. Ish. 45 lbs.
B. 15 min AMRAP of:
10 x Pull-ups
20cal Airdyne Bike
50m KB Farmers Walks (32/24kg ea.)
Plus 3x (40 sec handstand, 10 single arm KB swing, 10 pull up bar swings)
A. 5 x 7 Strict Pull-ups
4 x 8 Single DB Bentover Rows (ea.side)
** heaviest possible. Ish. 45 lbs.
B. 15 min AMRAP of:
10 x Pull-ups
20cal Airdyne Bike
50m KB Farmers Walks (32/24kg ea.)
Tuesday Aug 15, 2017 #
cross training (CrossFit) 1:00:00 [4]
Warmup, 2 rounds of:
Stairway to Heaven
KB Deadlift
KB Squat
KB Full Swing
A. Back Squats
1 x 5 @ 70%
1 x 5 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
Front Squats
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 75%
B. “DT”
5 Rounds For Time of:
12 x Deadlifts (75 lbs)
9 x Hang Power Cleans (75 lbs)
6 x Push Jerks (75 lbs)
Finish with 30 x 30 lb med ball crunches + 60 sec plank
Stairway to Heaven
KB Deadlift
KB Squat
KB Full Swing
A. Back Squats
1 x 5 @ 70%
1 x 5 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
Front Squats
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 75%
B. “DT”
5 Rounds For Time of:
12 x Deadlifts (75 lbs)
9 x Hang Power Cleans (75 lbs)
6 x Push Jerks (75 lbs)
Finish with 30 x 30 lb med ball crunches + 60 sec plank
Monday Aug 14, 2017 #
running 16:20 [2] 2.08 mi (7:51 / mi)
shoes: Saucony Freedom ISO
Short run in the morning with Morgan
cross training 10:00 [4]
Followed by 4 rounds of
10 pullups
10 burpees
10 V-ups
10 pushups
10 pullups
10 burpees
10 V-ups
10 pushups
Sunday Aug 13, 2017 #
Note
(rest day)
Back to West Point. No workout, but hauled all my crap back up to the 4th floor from the trunk room without using the elevator once.