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Training Log Archive: Tyrannosaurus

In the 1 days ending Jun 10:

activity # timemileskm+m
  Strength1 1:48:30
  Total1 1:48:30
  [1-5]1 1:24:37

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Monday Jun 10 #

8 PM

Strength 1:48:30 intensity: (23:53 @0) + (52:14 @1) + (23:51 @2) + (7:56 @3) + (36 @4)
ahr:113 max:167

Warm up:
10x Glute bridge with cross-body reach (each side)
10x 90/90 Hip turnover (each side)
5x Spider-man with rotation (each side)
5x Inchworm to Pigeon pose stretch (each side)
3x Half-kneeling three-way hip flexor drive (each side)
5x Neck circles (each direction)
5x Standing forward & backward hip opener (each side)
10x Alternating overhead arm swing (each side)
5x Single leg RDL with reach (each side)
5x Trunk twist (each side)
1x Lunge matrix (each side)
20x Jumping jacks
20x Cross jacks

90 seconds Band distraction - 1/2 squat (each side)

[2x Vertical jump
[3-5x Barbell - Back squat (5x 95lbs, 5x 105 lbs, 5x 115lbs, 3x 125lbs, 3x 135lbs, 3x 145lbs)

[6x Barbell - RDL (120lbs, 120lbs, 130lbs, 130lbs)
[1 minute Plank with diagonal lift

[9-12x Kettlebell - Seesaw shoulder press each side (12x 26lbs, 11x 26lbs, 9x 26lbs, 9x 26lbs)
[30 seconds Dumbbell - Suitcase carry each side (50lbs, 60lbs, 60lbs, 60lbs)
[30 seconds Reverse sled drag (225lbs)

Cool down:
10x Child’s pose to downward dog
30 seconds Pigeon pose stretch (each side)
10x Hamstring floss (each side)
10x Rocking adductor stretch (each side)

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