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Training Log Archive: hyanghwa

In the 7 days ending Sep 19:

activity # timemileskm+m
  Strength5 7:15:00
  Jog5 2:25:55 13.83(10:33) 22.25(6:33)
  WOD3 1:10:36
  Total11 10:51:31 13.83 22.25

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Saturday Sep 19 #

Strength (Back Squat) 1:30:00 [3]

3 x 2 barbell back squat: 185 lb
2 x 8 barbell back squat: 135 lb

3 x 2 barbell front squat: 165 lb
2 x 8 barbell front squat: 125 lb

3 x 10 single leg deadlifts: 25 lb
3 x 15 glute raises: 10 lb

10 min abs

lunges: 0.5 mi
1 AM

WOD 20:40 [3]

5 Rounds:
10 box jumps
20 push ups
10 pistol squats per leg
10 toes to bar

Jog 25:36 [3] 3.1 mi (8:15 / mi)

Friday Sep 18 #

Strength (Bench Press) 1:30:00 [3]

5 x 2 bench: 115
4 Rounds: 44 lb farmers carry, 4 per kettlebell clean press 35 lb, hand stand

65 lb kettlebell farmers carry b/w each set
3 x 15 wrist curls palms up: 10
3 x 10 wrist curls palms down: 10

3 x 10 reverse hammer curls: 20
3 x 10 flys: 15
3 x 10 bicep curls: 20

Thursday Sep 17 #

10 PM

Jog (Kit Run) 32:00 [3] 2.5 km (12:48 / km)

Enabler Team "ran" wearing/carrying kit, opscor, and rifle. We went very slow...

Wednesday Sep 16 #

12 AM

Strength 1:45:00 [3]

wrist/tendon warm up
3 x 10 wrist curls palms up: 10 lb
3 x 10 wrist curls palms down: 10 lb
4 x 8 deadlift: 165
3 x 15 kettlebell swing: 45
3 x 15 goblet squat: 44
3 x 15 flys: 10
wrist warm up
3 x 15 wrist curls palms up: 10 lb
3 x 15 wrist curls palms down: 10 lb

10 pull ups, 8 chin ups

Tuesday Sep 15 #

12 AM

Strength 1:00:00 [3]

warm up wrist/tendons
4 x 8 decline bench press: 95
3 x 8 strict press: 65
3 x 8 push press: 95

10 min abs
1 AM

WOD 21:10 [3]

5 Rounds:
8 pull ups
10 pistol squats per leg
20 push ups
20 single leg calf raises

Jog 45:00 [3] 5.11 mi (8:48 / mi)

2 AM

Jog 22:19 [3] 2.5 km (8:56 / km)

Sunday Sep 13 #

12 AM

Strength (Back Squat) 1:30:00 [3]

3 x 2 barbell back squat: 185 lb
2 x 8 barbell back squat: 135 lb
3 x 2 barbell front squat: 165 lb (2nd set did 1 at a time...)
2 x 8 barbell front squat: 125 lb

3 x 10 single leg deadlift: 25 lb
3 x 10 bicep curls: 20 lb
3 x 15 glute raises: 10 lb

Flower Abs
1 AM

WOD 14:23 [3]

6 Rounds:
10 box jumps
15 push ups
5 pistol squats
5 chin ups

WOD 14:23 [3]

6 Rounds:
10 box jumps
15 push ups
5 pistol squats
5 chin ups
2 AM

Jog 21:00 [3] 2.51 mi (8:22 / mi)

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