Training Log Archive: TrailratIn the 1 days ending Jul 5, 2017:
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Wednesday Jul 5, 2017 #
9 AM
Running (Road) 47:16 6.0 mi (7:53 / mi) +278ft 7:33 / mi
ahr:142 max:166 shoes: N2 Black/Green
Easy jog before lifting with Fartlek work thrown in at 8x30secs. Hopefully the turn over comes back soon.
11 AM
Weights (Westside) 1:00:00 [3]
Week 1/Day 1
Mobility work to loosen up
Back Squat, 1RM
* no more than 3 attempts above 90% (135,155,165,165)
a. Weighted Back Rack Lunges, 3x20 (AHAP) (65lbs)
b. Sled Pull, 800m (add weight each week) (70lbs)
c. L-Sit, accumulate 60 seconds (add 20 seconds each week)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
Legs are SMASHED now from the past few days......
Mobility work to loosen up
Back Squat, 1RM
* no more than 3 attempts above 90% (135,155,165,165)
a. Weighted Back Rack Lunges, 3x20 (AHAP) (65lbs)
b. Sled Pull, 800m (add weight each week) (70lbs)
c. L-Sit, accumulate 60 seconds (add 20 seconds each week)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
Legs are SMASHED now from the past few days......
7 PM
Mobility/Massage/Recovery 1:30:00 [3]
Cousin worked me over to get in some practice for her massage school. Nice to save $ and have someone in the house to work on my problem areas.