Training Log Archive: BridgeIn the 7 days ending Nov 16, 2020:
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Monday Nov 16, 2020 #
cross training 1:30:00 [4]
slept:5.5
No weight belts and no caffeine
A. Strength
1. Back Squat, 5x5, 175#
2. Bench Press, 5x5, 135#
3. Deadlift, 1x5, 250#
4. Weighted Pullups, 4x5, 25# +chain
B. Power
1. Standing Power Throw, 1x3
A. Strength
1. Back Squat, 5x5, 175#
2. Bench Press, 5x5, 135#
3. Deadlift, 1x5, 250#
4. Weighted Pullups, 4x5, 25# +chain
B. Power
1. Standing Power Throw, 1x3
Sunday Nov 15, 2020 #
running warm up/down 5:15 [2] 0.53 mi (9:54 / mi)
slept:7.5 shoes: X-talon
orienteering 1:42:27 [4] *** 11.07 km (9:15 / km) +290m 8:11 / km
21c shoes: X-talon
FDR Blue, 8.3k. Not the cleanest run but didn't make any major errors and felt confident the whole time so we'll call this a win.
Saturday Nov 14, 2020 #
8 AM
cross training 1:20:00 [4]
slept:8.0
A. Strength
1. Back Squat, 3x1, 205# (belt)
2. Strict Press, 1x3, 85# (attempted 95, couldn't get it up. i blame this week)
B. Power
1. Power Clean, 5x3, 115#
C. ACFT Work
Sprint Drag Carry at 80%
3x SPT
20x Knee Tucks
1. Back Squat, 3x1, 205# (belt)
2. Strict Press, 1x3, 85# (attempted 95, couldn't get it up. i blame this week)
B. Power
1. Power Clean, 5x3, 115#
C. ACFT Work
Sprint Drag Carry at 80%
3x SPT
20x Knee Tucks
8 PM
cross training (yoga) 15:00 [1]
Friday Nov 13, 2020 #
Note
slept:0.5 (rest day)
OPORD 2 was an all nighter. Any workout today would have been an absolute shitshow and probably would have gotten sick again.
Thursday Nov 12, 2020 #
4 PM
running warm up/down 8:14 [2] 1.01 mi (8:09 / mi)
slept:5.0 shoes: Ricochet 2
quick pre-OPORD workout
running intervals 13:53 [4] 2.0 mi (6:56 / mi)
shoes: Ricochet 2
2x1mile repeats, 4:30 rest. Aimed for goal ACFT 2 mile pace (6:45), missed that by a bit. Sleep deprivation and being sick has taken a toll.
Splits: 6:54, 6:59
Splits: 6:54, 6:59
running warm up/down 5:18 [1] 0.5 mi (10:36 / mi)
shoes: Ricochet 2
Wednesday Nov 11, 2020 #
cross training 1:00:00 [3]
slept:7.0
At home workout
1. 3x20 KB Goblet Squats
2A. 3x8 Pistol Squats
2B. 3x8 Single Leg KB Romanian Deadlift
3A. 4x6 Single Arm KB Press
3B. 4x10 Band Row
4A. 3x20 Perfect Pushups
4B. 3x10 Perfect Chinups
1. 3x20 KB Goblet Squats
2A. 3x8 Pistol Squats
2B. 3x8 Single Leg KB Romanian Deadlift
3A. 4x6 Single Arm KB Press
3B. 4x10 Band Row
4A. 3x20 Perfect Pushups
4B. 3x10 Perfect Chinups
Tuesday Nov 10, 2020 #
running 34:26 [2] 4.01 mi (8:35 / mi) +117m 7:52 / mi
slept:6.0 shoes: Freedom 3