Training Log Archive: AnvilIn the 7 days ending Jan 6, 2016:
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Wednesday Jan 6, 2016 #
9 AM
CF 40:00 [3]
5x5 push press
Was thrown in with a big boys and given thousands of pointers on how crappy my form was. It was good, though a little overwhelming. Stayed at 135lbs and worked on technique.
AMRAP in 8 mins: 10 S2OH, 5 burpees. 5 rounds.
The focus this month is shoulders, which is good cause it's probably my biggest weakness, but it's also bad, cause they're my biggest weakness.
Was thrown in with a big boys and given thousands of pointers on how crappy my form was. It was good, though a little overwhelming. Stayed at 135lbs and worked on technique.
AMRAP in 8 mins: 10 S2OH, 5 burpees. 5 rounds.
The focus this month is shoulders, which is good cause it's probably my biggest weakness, but it's also bad, cause they're my biggest weakness.
5 PM
Running - Trail warm up/down 18:02 3.01 km (6:00 / km) +11m 5:53 / km
ahr:126 max:139
Orienteering 32:06 5.34 km (6:01 / km) +42m 5:47 / km
ahr:151 max:176
X-League!
Did OK, but shoulda taken Atropos' advice and worn spikes. Though, with my crappy light, it was better this was there was always someone in front of me leading the way (generally that was AG! 'cept when she Falied the nav)
Went out on the second map but only picked up #6. Ran down the trail and saw #10 well down the slope, but was too much of a pansy to go down, I've pushed my luck enough in the woods at this point.
Felt like a sack of crap.
Did OK, but shoulda taken Atropos' advice and worn spikes. Though, with my crappy light, it was better this was there was always someone in front of me leading the way (generally that was AG! 'cept when she Falied the nav)
Went out on the second map but only picked up #6. Ran down the trail and saw #10 well down the slope, but was too much of a pansy to go down, I've pushed my luck enough in the woods at this point.
Felt like a sack of crap.
7 PM
Running - Trail 15:00 [1]
Control Collection
Tuesday Jan 5, 2016 #
9 AM
CF 40:00 [3]
21 mins AMRAP, teams of 3
21 partner russian twists
21 pull ups
21 wall balls
Each team member had to use 7 mins at one point in the AMRAP to find 3RM front squat (205lbs for me)
Interesting one. I did the middle 7 mins, going from heavy front squats with a fatigued core back to wall balls was rough.
21 partner russian twists
21 pull ups
21 wall balls
Each team member had to use 7 mins at one point in the AMRAP to find 3RM front squat (205lbs for me)
Interesting one. I did the middle 7 mins, going from heavy front squats with a fatigued core back to wall balls was rough.
Monday Jan 4, 2016 #
9 AM
CF 40:00 [3]
5x5 tempo bent over row @ 85lbs (2,2,2)
Death by American KB swings @ 24kg
8 mins (21 + 22), then 3 mins of squats
Death by American KB swings @ 24kg
8 mins (21 + 22), then 3 mins of squats
Sunday Jan 3, 2016 #
10 AM
Running - Trail 1:20:05 [3] 10.4 km (7:42 / km) +275m 6:48 / km
Waterfalls of Hamilton version 7!
Had a nice cruise with DBag and Soles. We did the 10-ish loop with a few variations and a couple of extra waterfalls. Great to be back in the Deeve, enjoyable winter conditions as well - if it stays like this I'll have no problem with the next couple of months
Had a nice cruise with DBag and Soles. We did the 10-ish loop with a few variations and a couple of extra waterfalls. Great to be back in the Deeve, enjoyable winter conditions as well - if it stays like this I'll have no problem with the next couple of months