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Training Log Archive: RASPUTIN

In the 7 days ending Jan 19:

activity # timemileskm+ft
  Strength Training4 7:00:00
  Ski Erg1 8:04 1.24(6:29) 2.0(4:02)
  Rowing (erg)1 1:50 0.25(7:23) 0.4(4:35)
  Total5 7:09:54 1.49 2.4
averages - sleep:7 weight:206lbs

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Sunday Jan 19 #

Strength Training 2:00:00 [3]

Warmup
ski 500 - row 500 - assault bike 2’
goblet squat-KBS- air squat- pullups - KB press
___
main:
Deadlift
Work to heavy 5RM. all overhand 135-185-225-245; mixed 275

5x3 @ 85% of 275= 235lbs

5x10 Yates Row
No Seal Row benches here @ Forum PCM
5x8 KB Cossack squat on 60”

Pullups

BCC 25-35-40-45
Hammer curls 35-40-45
Tri OHP 35-40-45-55

Friday Jan 17 #

Strength Training 1:30:00 [3]

Forum Lennox
mobility
Back Squat 45-95-135x5 // 5x5 165
Dbell flat bench 5x10 35-35- // 55-60-65-70-75
Pullups
Row
mob
...

Rowing (erg) 1:50 [3] 0.4 km (4:35 / km)

Rowing erg felt fine
DF 140, d7.5

Thursday Jan 16 #

Ski Erg 8:04 [3] 2.0 km (4:02 / km)

warmup
last 500 not easy to hold sub 2
feeling R shoulder if form not just right
backed off last 20m

Wednesday Jan 15 #

Note
slept:7.0 weight:206lbs

Strength Training 1:30:00 [3]

Deadlift 5x5 241 (mix kilo plates) uneven floor sloped to right andback
Shoulder Press 5x5 111 (kilo plates)
start conservative - add each week
+




-2018 metcon flyknit

Monday Jan 13 #

Strength Training 2:00:00 [3]

drop Sasha at School. Broke 40 minutes on the drive to school this AM! Sub-35 is possible! lol

Forum Lennox - Training Lab
Warmup: Assault Bike, KBS. Jump Rope
Main
starting 5x5 lighter first week
Back Squat 5x5 155
Yates Row ~95 5 sets of 10
OHS just bar to box
Flat Bench 5x5 155
Pullups sets of 5 high bar
Bbell Press
Dbell BC
Dbell Press

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