Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 1 days ending Jun 12:

activity # timemileskm+m
  Strength1 1:20:14
  Stretching1 1:01:53
  Total1 2:22:07
  [1-5]1 46:58

«»
2:22
0:00
» now
We

Wednesday Jun 12 #

10 AM

Stretching (Yoga) 1:01:53 intensity: (1:01:11 @0) + (42 @1)
ahr:82 max:105

Strength 1:20:14 intensity: (33:58 @0) + (38:03 @1) + (8:13 @2)
ahr:104 max:136

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

6x
[3x Medicine ball - Rotational slam each side (12lbs)
[1-5x Barbell - Standing shoulder press (5x 45lbs, 5x 50lbs, 5x 55lbs, 3x 60lbs, 3x 65lbs, 2x 70lbs) - finally hit 70lbs!

4x
[3x Pull ups
[10x Dumbbell - Tricep extension (15lbs, 15lbs, 15lbs, 17.5lbs)

4x
[10x Landmine - Bent over single arm row each side (55lbs)
[30 seconds Push up isometric hold
[30 seconds Kettlebell - Waiter and front rack carry each side (26lbs)

Cool down:
20 seconds Neck stretch (each side)
30 seconds Crossbody stretch (each side)
30 seconds 90/90 Chest stretch (each side)
30 seconds Tricep stretch (each side)
30 seconds Child’s pose, lat stretch (each side)
12x Cat-cow
8x Side-lying open book (each side)

« Earlier | Later »