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Training Log Archive: Bridge

In the 7 days ending Jan 9, 2018:

activity # timemileskm+m
  cross training7 3:42:00 1.05 1.69
  hiking1 2:40:00 6.9(23:11) 11.1(14:25) 239
  running4 1:57:53 15.29(7:43) 24.6(4:47) 125
  swimming1 30:00
  Total9 8:49:53 23.24 37.4 364
averages - sleep:5.5

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WeThFrSaSuMoTu

Tuesday Jan 9, 2018 #

7 AM

swimming 30:00 [3]
slept:5.0

First Survival Swim class (eek!). In the High level class (even more eek since I haven't stepped foot in a pool since my stress fracture). Did 150 yd assessment, I think 2:30, not as bad as expected but very very rusty. Then buoyancy drills and stuff. I gotta work on breath control cuz I get panicky easily.
C • breath control 1
4 PM

cross training 10:00 [4]

Gino's Abs

running warm up/down 13:30 [2] 1.72 mi (7:51 / mi)
shoes: Saucony Freedom ISO

running hills 7:51 [4] 1.05 mi (7:29 / mi) +110m 5:38 / mi
shoes: Saucony Freedom ISO

5 x MSE hill sprints with jog down and <120 sec break. Paced off Sam, which was a good idea. Felt mostly consistent and strong. 1:33, 1:35, 1:35, 1:37, 1:31

running 7:22 [1] 0.84 mi (8:46 / mi)
shoes: Saucony Freedom ISO

Jog down

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
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]

C • Abzzz 2

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

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#

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

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