Training Log Archive: BridgeIn the 7 days ending Jan 8, 2018:
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Monday Jan 8, 2018 #
7 AM
cross training (Lift) 1:00:00 [4]
slept:6.0
A. Warm-up:
Foam roll
Supine Bridge (10x)
Split Stance Dynamic Adductor Mobilization (10x)
Quadruped Extension-Rotation (10x)
Rocking Ankle Mobilization (10x)
Scapular Wall Slides (10x)
Walking Spiderman with Reach and Hip Lift (10x)
High Knee Skips (40yd)
B. Upper Body Wkout
1. Bench Press: 72.5% x 8 (100#), then x 6, 82.5% x 5 (110#)
2. Flat DB Press: 2x Max Reps @ 35#
3a. Seated Cable Rows: 4 x 15 @ 85#
3b. Cable Triceps Pushdown: 4 x 15 @ 30#
4a. DB Shrugs (2 sec Hold): 3 x 15 @ 40#
4b. DB Lat Raise: 3 x 15 @ 10#
5. BARBELL COMPLEX (deadlift, bent row, hang clean, push press, back squat): 2 sets, 10 reps of each exercise
Foam roll
Supine Bridge (10x)
Split Stance Dynamic Adductor Mobilization (10x)
Quadruped Extension-Rotation (10x)
Rocking Ankle Mobilization (10x)
Scapular Wall Slides (10x)
Walking Spiderman with Reach and Hip Lift (10x)
High Knee Skips (40yd)
B. Upper Body Wkout
1. Bench Press: 72.5% x 8 (100#), then x 6, 82.5% x 5 (110#)
2. Flat DB Press: 2x Max Reps @ 35#
3a. Seated Cable Rows: 4 x 15 @ 85#
3b. Cable Triceps Pushdown: 4 x 15 @ 30#
4a. DB Shrugs (2 sec Hold): 3 x 15 @ 40#
4b. DB Lat Raise: 3 x 15 @ 10#
5. BARBELL COMPLEX (deadlift, bent row, hang clean, push press, back squat): 2 sets, 10 reps of each exercise
4 PM
running 42:50 [3] 5.53 mi (7:45 / mi) +15m 7:41 / mi
shoes: Saucony Freedom ISO
First O-Team practice of 2018! Eased it in with a snowy Cragston run.
cross training (Abzzz) 4:00 [4]
Sunday Jan 7, 2018 #
running 14:45 [3] 2.0 mi (7:22 / mi)
shoes: Saucony Freedom ISO
The run portions of the WOD. 7:01 and 7:44
cross training 30:00 [4]
Cash-in: 1 mile run on indoor track
WOD:
30 min AMRAP
300 m row
25 KBS @ 16kg
20 WBS @ 10 lbs (somebody snagged the 15er, boo)
15 T2B
Rounds completed: 5. I was dying inside for some reason.
Cash-out: 1 mile run
WOD:
30 min AMRAP
300 m row
25 KBS @ 16kg
20 WBS @ 10 lbs (somebody snagged the 15er, boo)
15 T2B
Rounds completed: 5. I was dying inside for some reason.
Cash-out: 1 mile run
Saturday Jan 6, 2018 #
7 AM
cross training 10:00 [3]
Company PT abs sesh, yay
3 PM
cross training 1:30:00 [4]
Shoulda braved the subzero windchill and gone out for a run in the morning but I was a fool and did not.
Instead made it a Crossfit day.
Warmup:
4 rounds
200m row
12 KB Goblet Squat @ 16kg
12 pushups
12 KBS @ 16kg
Instep + Hip flexor + Pigeon
Training:
A. Back Squats
2 x 5 @ 65% (140#)
3 x 5 @ 70% (150#)
Front Squats
4 x 5 @ 60% (105#)
B. For time:
15 Hang Snatch (45# b/c my form is godawful)
10 WBS @ 15#
10 Hang Snatch
30 WBS
5 Hang Snatch
50 WBS
Time: 11:40
Rest 3 min then
7 min AMRAP
7 OHS @ 45# (again b/c my form is awful)
7 OTB Burpees
C. Grip Strength Work
2 x 60 sec/arm rope hold
1 x 30m/arm suitcase carry @ 55#
1 x 30m Farmers Carry @ 55#
Instead made it a Crossfit day.
Warmup:
4 rounds
200m row
12 KB Goblet Squat @ 16kg
12 pushups
12 KBS @ 16kg
Instep + Hip flexor + Pigeon
Training:
A. Back Squats
2 x 5 @ 65% (140#)
3 x 5 @ 70% (150#)
Front Squats
4 x 5 @ 60% (105#)
B. For time:
15 Hang Snatch (45# b/c my form is godawful)
10 WBS @ 15#
10 Hang Snatch
30 WBS
5 Hang Snatch
50 WBS
Time: 11:40
Rest 3 min then
7 min AMRAP
7 OHS @ 45# (again b/c my form is awful)
7 OTB Burpees
C. Grip Strength Work
2 x 60 sec/arm rope hold
1 x 30m/arm suitcase carry @ 55#
1 x 30m Farmers Carry @ 55#
Friday Jan 5, 2018 #
Note
(rest day)
Back to Hogwarts :P
Thursday Jan 4, 2018 #
hiking 2:40:00 [3] 6.9 mi (23:11 / mi) +239m 20:56 / mi
Spent the extra day of break hiking with Lupe at Friedrich (the best way we could have spent it together, it was such a perfect day to be out in the woods).
Wednesday Jan 3, 2018 #
running 31:35 [3] 4.15 mi (7:37 / mi)
shoes: Saucony Freedom ISO
To/from Trinity
cross training 18:00 [3] 1.05 mi (17:08 / mi)
shoes: Saucony Freedom ISO
3 rounds of:
25x Air Squats
20x Pushups
15x Incline Leg raise
10x Burpees
5x Pullups
0.35 mile run
25x Air Squats
20x Pushups
15x Incline Leg raise
10x Burpees
5x Pullups
0.35 mile run
Tuesday Jan 2, 2018 #
cross training 1:00:00 [4]
Session 14: LAST SESSION
Warm-up:
2 rounds
10x Back Squat @ 65#
10x Bench Press @ 65#
10x Dead lift @ 95#
3x Chinups
Training:
25 Rounds (yes, 25)
4x Back Squat @ 115#
4x Bench Press @ 95#
4x Deadlift @ 145-->135#
2-5x Alternating Grip Pullup
Warm-up:
2 rounds
10x Back Squat @ 65#
10x Bench Press @ 65#
10x Dead lift @ 95#
3x Chinups
Training:
25 Rounds (yes, 25)
4x Back Squat @ 115#
4x Bench Press @ 95#
4x Deadlift @ 145-->135#
2-5x Alternating Grip Pullup