Training Log Archive: TrailratIn the 1 days ending Nov 29, 2017:
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Wednesday Nov 29, 2017 #
6 AM
Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
Warmup of Airdyne, mobilily, jogging, and drills
Run, 400 m
15 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
12 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
9 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
---if you put the bar down then a penalty run of 200m must be done. No penalty runs for me. Finished in 8:03
Cashout-- 200ft alligator walk
Run, 400 m
15 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
12 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
9 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
---if you put the bar down then a penalty run of 200m must be done. No penalty runs for me. Finished in 8:03
Cashout-- 200ft alligator walk
10 AM
Running (Trail) 1:10:23 9.36 mi (7:31 / mi) +205ft 7:22 / mi
ahr:133 max:169 shoes: Newton Fate 2 Red2
Small progression run picking up the pace a little towards the end. Pretty tired today. No CF tomorrow but may do some strength work at night.
5 PM
Weights 50:00 [3]
Mobility warmup
Bench Press 5x10 @ 95lbs
Bench Press
5x @115lbs
5x @ 130lbs
5x @ 145lbs (could have gone heavier but following the program)
Single arm dumbbell bench press
5x10 (each arm) @ 35lbs
Dumbbell Rows
5x10 @ 52.5lbs (heaviest dumbbell I have at home)
Situps
3x20
Strict Pull-ups
8x5
Bench Press 5x10 @ 95lbs
Bench Press
5x @115lbs
5x @ 130lbs
5x @ 145lbs (could have gone heavier but following the program)
Single arm dumbbell bench press
5x10 (each arm) @ 35lbs
Dumbbell Rows
5x10 @ 52.5lbs (heaviest dumbbell I have at home)
Situps
3x20
Strict Pull-ups
8x5
7 PM
Mobility/Massage/Recovery (Romwod ) 20:00 [2]
Romwod focusing on hips, glutes, groin, lower back, hamstrings, Shoulders, upper back, and chest.