Training Log Archive: hyanghwaIn the 7 days ending Oct 10, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Oct 10, 2020 #
1 AM
Jog (Indoors ) 25:41 [3] 3.1 mi (8:17 / mi)
- [ ] Run 3.1 mi, 25:41
Friday Oct 9, 2020 #
12 AM
WOD (Legs) 17:06 [3]
5 Rounds WOD (17:06): 10 box jumps, 20 push ups, 10 pistol squats per leg, 5 pull ups
1 AM
Jog (Outdoors ) 30:00 [3] 3.3 mi (9:05 / mi)
11 PM
Strength (Back and Shoulders ) 2:00:00 [3]
Wrist warm ups
1 mi warm up jog: 8:40
5x5 deadlift: 195
4x8 bent over rows: 85
3x8 strict press: 65
3x8 push press: 85
3x12 lat pull downs: 85, 100, 100
3x12 low row: 100 (too heavy), 85, 85
3x15 glute raises
1 mi warm up jog: 8:40
5x5 deadlift: 195
4x8 bent over rows: 85
3x8 strict press: 65
3x8 push press: 85
3x12 lat pull downs: 85, 100, 100
3x12 low row: 100 (too heavy), 85, 85
3x15 glute raises
Thursday Oct 8, 2020 #
5 AM
Jog (Outdoors) 10:49 [3] 1.36 mi (7:57 / mi)
- [ ] Run: 1.36mi, 10:49, 7:56min/mi
11 PM
Strength (Legs) 45:00 [3]
5x5 barbell back squat: 165
5x5 barbell front squat: 145
5x5 barbell front squat: 145
Wednesday Oct 7, 2020 #
11 PM
Strength (Bench) 2:00:00 [3]
3x 8, 6, 4 Bench Press: 75, 85, 95; 85, 95, 105; 95, 105, 115
4x5 tri bench press: 95
4x10 flys
3x10 bicep curls: 20
3x10 reverse hammer curls: 20
3x10 tricep rows: 30
3x10 plate movements: 25
4x30 sec push ups, 1 min rest
Power cleans technique
Around the world pull ups/chin ups (3 reps each) couldn’t really do much
3x5 strict press: 65
4x5 tri bench press: 95
4x10 flys
3x10 bicep curls: 20
3x10 reverse hammer curls: 20
3x10 tricep rows: 30
3x10 plate movements: 25
4x30 sec push ups, 1 min rest
Power cleans technique
Around the world pull ups/chin ups (3 reps each) couldn’t really do much
3x5 strict press: 65
Tuesday Oct 6, 2020 #
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
3x8 pull ups
3x15 glute raises
Monday Oct 5, 2020 #
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
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
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, 2020 #
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
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)