Training Log Archive: Career Move

Legs pretty good today but there is a tiny bit of soreness at the back of the right knee

60m 9:03 PB and Bronze
200m 30.76 PB and Bronze
2*200m relay 2:09:97 PB and Bronze
Good days work :)

Pistol squats 1*10

Press ups 4*8
Trx rows 4*12
Trx jackknife 4*12

Front squats Wu 5@20kg then 4*6@30kg

Curl to db press 4"8@7.5kg early
One armed rows 4*8@20kg
Renegade rows 4*8@7.5kg early

Belly breathing

Pistol squats 3*7 ea
Drop squats x5
One legged drop squats x5 ea
One legged drop squats + jump x 4 ea

Plyometric jumps 4 x 4
Plank arm lift 8ea
Mountain climbers 8ea
Plank raise L arm R leg 10sec ea

Kettlebell squats + jump @8kg 3*5
Trx reactive squats 3*6

Marching/Skipping x 2 with 3kg medicine ball overhead
2/1 skips 2*3 ea

Sprints 10m x 3, 1 min R

Deadlifts w/u 5@70kg + 5@90kg + 4@9/100kg then 4*4@110kg
Lying dumbbell press 4*6 @ 15kg ea

Bar squats wu 5@20kg + 5@30kg + 6@35kg then 4 x 6 @37.5kg

Romanian deadlifts wu 5@20kg + 6 @40kg then 3*8 @ 50kg
One armed rows 3*8 @ 18.5kg

Birddog rows 3*8 @ 18.5kg
Kneeling arm extension 3*8ea @3