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Training Log Archive: hyanghwa

In the 7 days ending Oct 10:

activity # timemileskm+m
  Strength3 4:15:00
  Jog3 1:08:40 8.14(8:26) 13.1(5:15)
  WOD1 19:04
  Total7 5:42:44 8.14 13.1

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Tuesday Oct 6 #

1 AM

Jog (Outdoors ) 30:00 [3] 3.55 mi (8:27 / mi)

2 AM

Strength (Deadlift ) 45:00 [3]

5x5 deadlift: 195
3x8 pull ups
3x15 glute raises

Monday Oct 5 #

12 AM

Strength (Legs) 1:30:00 [3]

3x2 barbell back squat: 185
2x8 barbell back squat: 135
3x2 barbell front squat: 165
2x8 barbell front squat: 125

3x12 Single leg deadlift: 20

Flower Abs
1 AM

WOD (Legs) 19:04 [3]

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

Jog (Indoors) 8:40 [3] 1.0 mi (8:40 / mi)

Sunday Oct 4 #

12 AM

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

2 reps max bench press: 130 1 RM
5x5 bench: 115, 115 (assist on last rep), 105, 105, 105

Power cleans technique (worked to 135)
5x3 power cleans: 125, 125, 125, 125, 125

5x8 pull ups
4x25 single leg calf raises
3x10 flys: 15
3x15 wrist curl ups: 10
3x10 wrist curl downs: 10
3x10 reverse hammer curls: 20
3x10 bicep curls: 20

10 min abs
2 AM

Jog (Outdoors) 30:00 [3] 3.59 mi (8:21 / mi)

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