Training Log Archive: TrailratIn the 1 days ending Jul 6, 2017:
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Thursday Jul 6, 2017 #
6 AM
Running (Trail) 53:46 6.31 mi (8:31 / mi) +133ft 8:21 / mi
ahr:154 max:178 shoes: N2 V2 Road Gray/Orange
Mellow morning miles before work and eating. Always sluggish in the am like this but nice to beat the heat for some miles.
11 AM
Weights (Westside) 1:00:00 [3]
Week 1/Day 2
Warmup on Airdyne and shoulder mobility work
Shoulder Press, 1RM
* no more than 3 attempts above 90%
(95,105,110,115)
a. DB Shoulder Press, 3x10 (you choose the weight) (W1=35lbs)
b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)
c. Plank Hold, 3x 60 seconds
d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)
Warmup on Airdyne and shoulder mobility work
Shoulder Press, 1RM
* no more than 3 attempts above 90%
(95,105,110,115)
a. DB Shoulder Press, 3x10 (you choose the weight) (W1=35lbs)
b. Supine Ring Rows, 3x10 + 1 max set
(W1=4)
c. Plank Hold, 3x 60 seconds
d. Banded Tricep Pull Downs,100 reps (as few sets as possible; move fast) (Black Band)