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Training Log Archive: Tyrannosaurus

In the 1 days ending Jun 13:

activity # timemileskm+m
  Strength1 1:26:41
  Total1 1:26:41
  [1-5]1 59:58

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Th

Thursday Jun 13 #

11 AM

Strength 1:26:41 intensity: (26:43 @0) + (44:48 @1) + (14:15 @2) + (55 @3)
ahr:107 max:152

Warm up:
10x Quadruped rotational fire hydrant (each side)
10x Quadruped T-spine rotations (each side)
10x 90/90 Hip turnover (each side)
10x Glute bridge with alternating leg raises (each side)

90 seconds Band distraction - Hip flexor (each side)

5x 2x Dumbbell - 1-arm Push jerk (30lbs, 35lbs, 35lbs, 40lbs, 40lbs)

5x Barbell - Deadlift (95lbs)

Cluster sets (15 seconds rest between sets; 2 minutes rest between each cluster):
[3x 3x Barbell - Deadlift (110lbs)
[3x 3x Barbell - Deadlift (125lbs)
[3x 3x Barbell - Deadlift (135lbs)

3x
[8x Kettlebell - Rear foot elevated split squat (35lbs)
[5x Nordic hamstring curl

3x
[12x Back extension
[30 seconds Ab wheel rollout
[20x Kettlebell - Calf raise (26lbs)

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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