Training Log Archive: TrailratIn the 1 days ending Jul 27, 2017:
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Thursday Jul 27, 2017 #
5 AM
Weights (Westside) 1:10:00 [3]
Week 4/Day 4
Airdyne and mobility warmup
Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(85lbs + Red double 42”)
a. Push ups, 4x15 + 1 max set(W4=21)
b. Pull ups, 5x max sets (W4=33)
c. GHD Sit ups, 3x20 - be explosive (add a set each week)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
Airdyne and mobility warmup
Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(85lbs + Red double 42”)
a. Push ups, 4x15 + 1 max set(W4=21)
b. Pull ups, 5x max sets (W4=33)
c. GHD Sit ups, 3x20 - be explosive (add a set each week)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
10 AM
Running (Mix) 54:49 7.34 mi (7:28 / mi) +466ft 7:03 / mi
ahr:146 max:175 shoes: N2 V2 Road Gray/Orange
Miles with Bob. Great to catch up. Also it seems like my legs remembered how to move again. Funny how that works when you run with others.