Training Log Archive: TrailratIn the 1 days ending Aug 31, 2017:
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Thursday Aug 31, 2017 #
5 AM
Running (Road) 59:37 7.1 mi (8:24 / mi) +1276ft 7:11 / mi
ahr:155 max:174 shoes: Newton Fate 2 Red
Morning cruise up and down Flagstaff Mountain via the road. Man I can tell I have not been running hills.
5 PM
Weights (Westside) 1:00:00 [3]
Westside Week 9/ Day 4
Airdyne and mobility warmup
Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(115lbs + Red double 42”)- reduce to 95 last 2 mins, felt weak today.
a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs) (W8,W9=70lbs)
b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50) (W8,W9=50)
c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs) (W8,W9=14lbs)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
--- added 3x1min with 30sec recoveries
Airdyne and mobility warmup
Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(115lbs + Red double 42”)- reduce to 95 last 2 mins, felt weak today.
a. Behind the Neck BB Press, 3x10 (you choose the weight)
(W7=65lbs) (W8,W9=70lbs)
b. Bent over DB Row, 3x10 each side (AHAP) (W7=45,50) (W8,W9=50)
c. Med Ball Sit up throws, 3x15 (AHAP, anchor feet w/ DBs
(W7=12lbs) (W8,W9=14lbs)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
--- added 3x1min with 30sec recoveries