Training Log Archive: TrailratIn the 1 days ending Aug 3, 2017:
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Thursday Aug 3, 2017 #
10 AM
Running (Road) 34:06 4.2 mi (8:07 / mi) +92ft 7:57 / mi
ahr:131 max:146 shoes: N2 Black/Green
Super mellow lunch jog just to take a break from work and wake up a little. Super tired from Guns Roses last night, got home at 1am and up at 6am for work.
4 PM
Running (Mix) 17:03 2.01 mi (8:29 / mi) +60ft 8:15 / mi
ahr:125 max:140 shoes: N2 V2 Road Gray/Orange
Easy warm jog before the weights.
5 PM
Weights (Westside) 1:00:00 [3]
Week 5/ Day 3
Mobility work before lifting with some roller work
Box Squat, 12x2
50% + 30% bands
* lift every minute
(95lbs + Red double 44”)
a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs)
b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)
c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5=25lbs)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
Mobility work before lifting with some roller work
Box Squat, 12x2
50% + 30% bands
* lift every minute
(95lbs + Red double 44”)
a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4,W5=120lbs)
b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (W4,W5=Fuck me)
c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs) (W5=25lbs)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)