Training Log Archive: CrossFitKazIn the 7 days ending Jul 1, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Jul 1, 2018 #
Note
(rest day)
Saturday Jun 30, 2018 #
Cardio (CairnGorm) 2:00:00 [4] 3.87 mi (31:01 / mi)
ahr:154
With fellow FITSPO Lauren. Vibes.
Friday Jun 29, 2018 #
Cardio (Mayar and Driesh) 3:20:00 [4] 8.72 mi (22:56 / mi)
ahr:164
Mayar 927m Driesh 947m - two Munros, ran most of the flats and downhills. Didn’t see anyone and the weather was cracking.
Wednesday Jun 27, 2018 #
7 AM
Weights 1:00:00 [4]
Yesterday’s session post night shift due to sleeping in prior to hockey.
Strength; (120s rest)
Deadlifts - 6 to 8 - 60kg - 75kg - 6,6,6 - 60kg for 7
Superset; (90s rest)
Lat Pull Down - 10 to 12 - 19 - 26 - 12,12,10 - 19 for 10
Rear lat pull Down - 10 to 12 - 19 - 26 - 12,12,10 - 19’for 10
Superset; (90s rest)
DB Row - 12 to 15 - 14kg - 18kg - 12,12,12 - 14kg for 15.
Hammer curls - 12 to 15 - 4kg - 6kg - 15,15,15 - 4kg for 15
Finisher; (30s rest)
Pull ups to failure x3 - 6,5,3
Strength; (120s rest)
Deadlifts - 6 to 8 - 60kg - 75kg - 6,6,6 - 60kg for 7
Superset; (90s rest)
Lat Pull Down - 10 to 12 - 19 - 26 - 12,12,10 - 19 for 10
Rear lat pull Down - 10 to 12 - 19 - 26 - 12,12,10 - 19’for 10
Superset; (90s rest)
DB Row - 12 to 15 - 14kg - 18kg - 12,12,12 - 14kg for 15.
Hammer curls - 12 to 15 - 4kg - 6kg - 15,15,15 - 4kg for 15
Finisher; (30s rest)
Pull ups to failure x3 - 6,5,3
8 AM
Stretching & Rolling 15:00 [1]
3 PM
Weights (Legs) 1:00:00 [4]
To be updated
Tuesday Jun 26, 2018 #
7 PM
Cardio (Hockey) 1:20:00 [4]
Match against Ellon. 2-0 win
Monday Jun 25, 2018 #
1 PM
Stretching & Rolling (Mobility) 10:00 [1]
Weights (Push 1) 45:00 [4]
Shorter as some things are super sets.
Strength; (120s rest)
Bench - 6 to 8 - 30kg - 37.5kg - 6,6,6 - 30kg for 8
Superset; (90s rest)
DB Shoulder Press - 10 to 12 - 10kg - 12kg - 12,12,10 - 10kg for 10
Rear DB Supported Fly - 10 to 12 - 4kg - 6kg - 12,12,10 - 4kg for 10
Superset; (90s rest)
Rear Cable Fly - 12 to 15 - 6.25kg - 9kg - 15,15,13 - 7.25kg for 15.
Tri Coose Grip Pushdown - 12 to 15 - 9kg - 15kg - 15,15,15 - 9kg for 15.
Finisher; (30s rest)
Pull ups to failure x3 - 6,5,3
Strength; (120s rest)
Bench - 6 to 8 - 30kg - 37.5kg - 6,6,6 - 30kg for 8
Superset; (90s rest)
DB Shoulder Press - 10 to 12 - 10kg - 12kg - 12,12,10 - 10kg for 10
Rear DB Supported Fly - 10 to 12 - 4kg - 6kg - 12,12,10 - 4kg for 10
Superset; (90s rest)
Rear Cable Fly - 12 to 15 - 6.25kg - 9kg - 15,15,13 - 7.25kg for 15.
Tri Coose Grip Pushdown - 12 to 15 - 9kg - 15kg - 15,15,15 - 9kg for 15.
Finisher; (30s rest)
Pull ups to failure x3 - 6,5,3
2 PM
Cardio (Stepper) 20:00 [4]
Stretching & Rolling (Post Session) 15:00 [1]