Training Log Archive: TrailratIn the 1 days ending Aug 30, 2017:
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Wednesday Aug 30, 2017 #
5 AM
Weights (Westside) 1:15:00 [3]
Westside Week 9/ Day 3
Long warmup of Airdyne and mobility
Box Squat, 12x2
55% + 30% bands
* lift every minute
(125lbs + Red double 44”)
a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”) (W8,W9=24”)
b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7,W8,W9=30)
c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7,W8=25lbs) (W9=30)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
-- added 10mins of rolling out the legs at the end
Long warmup of Airdyne and mobility
Box Squat, 12x2
55% + 30% bands
* lift every minute
(125lbs + Red double 44”)
a. Seated Box Jumps, 5x10 (16” seat, 24-32” box jump) (W7=20”) (W8,W9=24”)
b. Banded March (4 min) + 30 Squats with 30# Slam Ball Bear Hug (add 1 min each week) (W7,W8,W9=30)
c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W7,W8=25lbs) (W9=30)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
-- added 10mins of rolling out the legs at the end
10 AM
Running (Road) 51:04 6.3 mi (8:06 / mi) +144ft 7:56 / mi
ahr:134 max:161 shoes: N2 V2 Road Bright Green/Black
Mellow lunch jog, legs are smashed from this morning so this was a slog for sure.