Training Log Archive: nlewiswalls

Trail Running @ Dunbar Cave State Park

Mile Splits:
1 7:55
2 8:15
3 8:00
4 8:13
5 8:09

Warm-up:

3 rounds
Barbell Complex @ 88 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Push Press, 1 x Pull-Up, Instep Stretch)

Training:

Hang Power Clean
3 @ 133 lbs.
3 @ 154 lbs.
2 @ 177 lbs.
2, 2, 2, 2, 2 @ 188 lbs.
superset with
4/4/4/4/4/4/4/4 weighted chin-ups @ +50 lbs. (DB between legs)

Barbell Shoulder Press
3 @ 88 lbs.
3 @ 115 lbs.
3, 3, 3, 3, 3(F) @ 133 lbs.
superset with
10/10/10/10 supine ring rows @ bodyweight
4/4/4 SA DB rows @ 90 lbs. (each side)

3 rounds
15 x weighted sit-ups @ +25/35/35 lbs. (plate at forehead)
30/30 side bridges

4 rounds
3 x SA KB bottom up press @ 44 lbs. (each side)
6 x WG pull-ups @ bodyweight

Training:

Bench Press
5 @ 135 lbs.
5 @ 165 lbs.
5, 5, 5 @ 185 lbs.
5, 5, 5 @ 195 lbs.
3, 3 @ 205 lbs.
superset with
10/10/10/10 barbell curls @ 65 lbs.
10/10/10/10 reverse barbell curls @ 55 lbs.

4 rounds
2 x loaded squat jumps @ 75 lbs.
5 x SA DB concentration curls @ 45 lbs. (each side)

Interval Workout @ Fryar Stadium (track)

Warm-up:

0.50 mile run @ 3:18

Intervals:

4 x 400m work/400m recovery
1 1:13
2 1:21
3 1:20
4 1:22
4 x 200m work/200m recovery
1 0:40
2 0:39
3 0:39
4 0:40

Overall track work was 3.5 miles @ 25:22

3 x 100m (on turf, excessive rest)
1 0:14.11
2 0:13.75
3 0:13.66