Training Log Archive: StryderIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
10 AM
Orienteering race (GA Nav. Cup) 1:25:00 [4] *** 5.0 mi (17:00 / mi) +656ft 15:07 / mi
spiked:9/11c slept:8.0 shoes: Inov-8 Talon 212
Walked more than run for sure...I said it was my "hunter-gatherer" pace...not great for a race. There was too much climb for a good run and I felt like (from past experience) I had to keep close contact with the map. Despite all of the drama we had getting there and getting back, it was a fun race and a beautiful day.
Thursday Jan 16, 2014 #
5 PM
Weightlifting (Cin. Weightlifting Club) 2:00:00 [4]
slept:7.0 weight:207lbs shoes: Rogue .75
Snatch: warmup
20k and 15k full snatch pull under (under) a PVC pipe on a squat rack set at chest height. The emphasis was pulling myself under
3 block snatch:
30k
35k
40k
20k 4x10 pulls from below the knees
30k 2x10
3 pulls plus 1 snatch (30k)
37k
40k
42.5k
45k x3
SGDL 3x5@60k
8 sec. Super slow DL x4 (w/pull at the end)
Front Squats (w/straps):
40k x4
60k x4
85k 4x2
Bent rows: 3x10@60k
20k and 15k full snatch pull under (under) a PVC pipe on a squat rack set at chest height. The emphasis was pulling myself under
3 block snatch:
30k
35k
40k
20k 4x10 pulls from below the knees
30k 2x10
3 pulls plus 1 snatch (30k)
37k
40k
42.5k
45k x3
SGDL 3x5@60k
8 sec. Super slow DL x4 (w/pull at the end)
Front Squats (w/straps):
40k x4
60k x4
85k 4x2
Bent rows: 3x10@60k
Wednesday Jan 15, 2014 #
4 PM
Weightlifting (Clean tech. & mobility) 40:00 [3]
slept:7.0 weight:207lbs shoes: Rogue .75
Monday Jan 13, 2014 #
5 PM
Weightlifting (Cin. Weightlifting Club) 1:35:00 [4]
slept:6.5 weight:206lbs shoes: Rogue .75
Prowler and snatch warm up
Snatch off the blocks (1+1) OHS (x3):
30k 2x3
35k 2x3
40k
42k
45k 3x3
Squats:
40k
60k
80k
85k 4x5
SGDL: 3x5@60k
Dumbbell Bent Rows: 75# 3x10
Snatch off the blocks (1+1) OHS (x3):
30k 2x3
35k 2x3
40k
42k
45k 3x3
Squats:
40k
60k
80k
85k 4x5
SGDL: 3x5@60k
Dumbbell Bent Rows: 75# 3x10