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Training Log Archive: hyanghwa

In the 7 days ending Oct 3:

activity # timemileskm+m
  Strength5 7:45:00
  Jog4 1:34:05 11.17(8:25) 17.98(5:14)
  WOD2 36:24
  Total11 9:55:29 11.17 17.98

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Friday Oct 2 #

10 PM

Strength 1:00:00 [3]

3x2 deadlift: 215, 215, 215
3x5 deadlift: 185
3 rounds (3:50): 5 thrusters (95), 5 burpees
11 PM

Jog (Outdoors) 30:00 [3] 3.54 mi (8:28 / mi)

Thursday Oct 1 #

12 AM

Strength (Back Squat) 1:15:00 [3]

5x5 barbell back squat: 155
5x5 barbell front squat: 135

3x12 Single let deadlift: 20
3x15 glute raises: 10
1 AM

WOD (Legs) 17:26 [3]

5 rounds:
10 box jumps
5 pull ups
10 pistol squats
10 toes to bar
2 AM

Jog (Indoors) 26:00 [3] 3.1 mi (8:23 / mi)

Wednesday Sep 30 #

12 AM

Strength (Deadlift) 2:00:00 [3]

5x5 deadlift: 195, 195, 195, 195, 195
5x8 pull ups
4x25 single leg calf raises
3x8 bent over rows: 95
3x8 strict press: 65
3x5 push press: 95
5x10: upside down pull ups, tricep push ups
3x20 GHGs
3x12 lat pull downs: 85

Tuesday Sep 29 #

12 AM

Strength (Bench Press) 2:00:00 [3]

5x5 decline Bench press: 115
5x5 tricep decline bench press: 95
Power cleans technique work (hook grip)... need to work on drive
WOD 5 sets: 3 min AMRAP (3 cleans #105, 6 push ups, 9 air squats), 1 min rest... 4, 3, 3, 3, 3

53 lb farmers carry in b/w sets
3x10 flys: 15
3x15 wrist curl ups: 10

3x10 reverse hammer curls: 20
3x10 bicep curls: 20
3x15 face pulls: 25, 30, 30
3x15 tricep pull downs: 25, 30, 30

10 min abs
2 AM

Jog (Outdoors) 30:00 [3] 3.53 mi (8:30 / mi)

Sunday Sep 27 #

12 AM

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

3 x 2 barbell back squat: 185
2 x 8 barbell back squat: 135
3 x 2 barbell front squat: 155 (couldn't do 165 today...)
2 x 8 barbell front squat: 125

3 x 10 single leg deadlift: 25

Flower Abs
1 AM

WOD 18:58 [3]

5 Rounds:
10 box jumps
20 push ups
10 pistol squats per leg
10 toe touches
2 AM

Jog (Indoors) 8:05 [3] 1.0 mi (8:05 / mi)

Cool down run

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