Training Log Archive: TrailratIn the 1 days ending Aug 22, 2017:
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Tuesday Aug 22, 2017 #
6 AM
Weights (Westside) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
Westside Week 8/ Day 2
Airdyne and mobility warmup
Bench Press, 1RM
* no more than 3 attempts above 90%
(165,170,175)
a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8=12.5lbs)
b. Reverse Flys, 3x15 (W7=20lbs) (W8=25)
c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8=70lbs)
d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)
-- added 4x1 min planks w/ 30sec recoveries
Airdyne and mobility warmup
Bench Press, 1RM
* no more than 3 attempts above 90%
(165,170,175)
a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10) (W8=12.5lbs)
b. Reverse Flys, 3x15 (W7=20lbs) (W8=25)
c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7,W8=70lbs)
d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)
-- added 4x1 min planks w/ 30sec recoveries
10 AM
Running (Road) 49:18 6.7 mi (7:21 / mi) +105ft 7:15 / mi
ahr:141 max:172 shoes: N2 Black/Green
Warmup then 3x800 at 6min pace with 800 recoveries. Did this on a mile stretch of road. Going to start getting after it again.