Training Log Archive: BridgeIn the 7 days ending Mar 30, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||
Saturday Mar 30, 2019 #
5 AM
cross training 30:00 [3]
Company PT, led by yours truly.
Station 1: “ACFT Madness”
3 Rounds AFAP of:
15 HRPU
15 Knee Tucks
1x Sprint across Daly Field and back
Station 2: “Arms, Legs, ‘n Abs”
3 Rounds AFAP of:
10 Dips
15 Air Squats
20 Hollow Rocks
Station 3: “How ‘bout them burpees?”
As a platoon, complete
5x Buddy Carry down Daly Field and back (ALL soldiers must participate at some point!)
200 Burpees
Quad isn't happy. Ugh. Will abstain from aqua running/elliptical/vetting today, do not want to get recovery pushed back any longer than necessary.
Station 1: “ACFT Madness”
3 Rounds AFAP of:
15 HRPU
15 Knee Tucks
1x Sprint across Daly Field and back
Station 2: “Arms, Legs, ‘n Abs”
3 Rounds AFAP of:
10 Dips
15 Air Squats
20 Hollow Rocks
Station 3: “How ‘bout them burpees?”
As a platoon, complete
5x Buddy Carry down Daly Field and back (ALL soldiers must participate at some point!)
200 Burpees
Quad isn't happy. Ugh. Will abstain from aqua running/elliptical/vetting today, do not want to get recovery pushed back any longer than necessary.
1 PM
swimming 30:00 [3] 1.1 km (27:16 / km)
Friday Mar 29, 2019 #
5 AM
cross training (water running) 30:00 [3]
slept:5.0
10 min w/u
15 min of 1min hard/1 min medium
5 min c/d
15 min of 1min hard/1 min medium
5 min c/d
5 PM
cross training 30:00 [3]
5 min erg warmup, 2:15/500m pace
Active Recovery:
3 Rounds of
1. Dumbbell goblet squat, 8 reps
2. Yoga pushup complex, 3 reps per side (pu/dd/side angle twist)
3. TRX inverted row, 10 reps
4. Lateral lunge with pulse, 5 per side (Do with KB, press out)
5. Core activated deadbug, 5 reps per side
6. Single-leg hip thrust, 10 reps per leg
7. Rocked back adductor stretch with extension-rotation, 8 reps per side
8. Turkish getup, 1 rep side
9. Mountain Climbers, 10 reps
Active Recovery:
3 Rounds of
1. Dumbbell goblet squat, 8 reps
2. Yoga pushup complex, 3 reps per side (pu/dd/side angle twist)
3. TRX inverted row, 10 reps
4. Lateral lunge with pulse, 5 per side (Do with KB, press out)
5. Core activated deadbug, 5 reps per side
6. Single-leg hip thrust, 10 reps per leg
7. Rocked back adductor stretch with extension-rotation, 8 reps per side
8. Turkish getup, 1 rep side
9. Mountain Climbers, 10 reps
Thursday Mar 28, 2019 #
11 AM
cross training (Crossfit) 40:00 [3]
A. Lift 1
Strict Press
3x5 @ 70-75% (75#)
B. Lift 2
Push-press
3x3 @ 80-90% (90#)
C. Metcon
3 rounds for time-
20 1-arm dumbbell power snatch 30#
10 burpee box jump overs 20"
(12 minute time cap.)
Score: 7:43
Strict Press
3x5 @ 70-75% (75#)
B. Lift 2
Push-press
3x3 @ 80-90% (90#)
C. Metcon
3 rounds for time-
20 1-arm dumbbell power snatch 30#
10 burpee box jump overs 20"
(12 minute time cap.)
Score: 7:43
4 PM
orienteering 25:00 [2]
Picking up controls from the sprint course. Quad's a tad sore.
cross training 15:00 [3]
Core/glute/hip
Wednesday Mar 27, 2019 #
cross training 30:00 [3]
Elliptical before practice
orienteering 40:00 [2]
Vetting Sandhurst controls at Bull Pond. Tested out running in woods and on road. Feels good.
Tuesday Mar 26, 2019 #
cross training 30:00 [4]
Quick warmup then...
Legless Deck of Death AFAP
Hearts: HRPU
Clubs: Pullups
Diamonds: Dips
Spades: Hollow Rocks
Legless Deck of Death AFAP
Hearts: HRPU
Clubs: Pullups
Diamonds: Dips
Spades: Hollow Rocks
cross training intervals (water running) 35:00 [3]
10 min w/u
:30, 1:30, 3:00, 6:00, 3:00, 1:30, :30
Simulating 200-400-800-1600-800-400-200
5 min c/d
:30, 1:30, 3:00, 6:00, 3:00, 1:30, :30
Simulating 200-400-800-1600-800-400-200
5 min c/d
Note
(sick)
Fun
Monday Mar 25, 2019 #
orienteering 30:00 [2]
Poled 3 controls for the middle.
cross training (elliptical) 45:00 [3]
Feels okay to run for a little bit now but trainers orders are still to not run for the rest of the week and stick w low-impact crosstraining. Ugh. Trying not to think about the fitness I may be losing.
Sunday Mar 24, 2019 #
orienteering 47:07 [2]
Walked yellow because it was safest for the quad. No pain, feels weak when I jog on it tho.
cross training 30:00 [2]
Core/hip/glute and stretching