Training Log Archive: QuirkeyIn the 7 days ending Jan 1, 2017:
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Sunday Jan 1, 2017 #
3 PM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
Just managed to squeeze a session in before gym closed (only open for the the New Yr Tri I expect)
5 min row W/U
Box Step
Runners Cable Row (3x20x16.5kg)
KB Swings (3x20x16kg)
KB Squat + Alt Shoulder Press (2x2x12kg)
Rope pull (3x40 Alt Arms)
Squat Press (3x20x40kg)
Curl-ups / Twists / 100's
5 min row W/U
Box Step
Runners Cable Row (3x20x16.5kg)
KB Swings (3x20x16kg)
KB Squat + Alt Shoulder Press (2x2x12kg)
Rope pull (3x40 Alt Arms)
Squat Press (3x20x40kg)
Curl-ups / Twists / 100's
Friday Dec 30, 2016 #
7 PM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
@Commy pool gym.
10 mins cross trainer W/U
Made sure to get in the SL squats I'd missed the other day.
SL Runners Cable Row : 3x20x16kg
SL Squat machine: 2x20x20kg, 20x30kg, 20x40kg
Arms / Shoulders superset - about 10 diff ones (2x6kg dumbbells)
Movement patterning drills
Box jumps 2x20 (36'' box)
Ball Slams 2x20
Row 5mins W/D
5mins stretch
10 mins cross trainer W/U
Made sure to get in the SL squats I'd missed the other day.
SL Runners Cable Row : 3x20x16kg
SL Squat machine: 2x20x20kg, 20x30kg, 20x40kg
Arms / Shoulders superset - about 10 diff ones (2x6kg dumbbells)
Movement patterning drills
Box jumps 2x20 (36'' box)
Ball Slams 2x20
Row 5mins W/D
5mins stretch
Thursday Dec 29, 2016 #
3 PM
Run 42:58 6.59 km (6:31 / km) +91m 6:06 / km
ahr:136 max:181
Wednesday Dec 28, 2016 #
3 PM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
@commy pool gym
Mostly usual stuff + some barbell squats / dead lifts / rows.
Attempted a few olympic lifts but R shoulder not too happy about it - need work there then.
No normal SL squats as people hogging both machines.
Mostly usual stuff + some barbell squats / dead lifts / rows.
Attempted a few olympic lifts but R shoulder not too happy about it - need work there then.
No normal SL squats as people hogging both machines.
Tuesday Dec 27, 2016 #
Note
(sick)
Starting to feel slightly better.