Training Log Archive: TrailratIn the 1 days ending Dec 4, 2017:
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| Mo |
Monday Dec 4, 2017 #
Note
weight:170.4lbs
Weekly Monday morning check in. 10.4% as well.
6 AM
Weights (Crossfit) 1:05:00 [3]
Warmup with Airdyne, Rowing, Planking, Mobility, and drills
DT
5 rounds of:
12 Deadlifts, 115 lbs
9 Hang Power Cleans, 115 lbs
6 Push Jerks, 115 lbs
--finished in 7:50, so fucking hard.
Cashout: 5x10 weighted situps with 25lbs
Shoulder stretches and mobility work.
DT
5 rounds of:
12 Deadlifts, 115 lbs
9 Hang Power Cleans, 115 lbs
6 Push Jerks, 115 lbs
--finished in 7:50, so fucking hard.
Cashout: 5x10 weighted situps with 25lbs
Shoulder stretches and mobility work.
9 AM
Running (Mix) 1:11:40 7.33 mi (9:47 / mi) +1489ft 8:12 / mi
ahr:152 max:179 shoes: N2 V2 Road Bright Green/Black
Easy lunch run in Boulder to get in some hills. Think that anytime that the plan calls for Easy Runs I am going to try and make them on a hiller trail if I have time verses jogging slowly on the flats.
5 PM
Weights 50:00 [3]
Warmup on the Airdyne along with a lot of shoulder mobility work
5x10 shoulder press light (65,65,65,65,65)
Standing Shoulder Press
3 @ 85lbs
3@ 100lbs
3@ 115lbs
Pushups 5x15
Chinups 8x5
GHD situps 3x15
5x10 shoulder press light (65,65,65,65,65)
Standing Shoulder Press
3 @ 85lbs
3@ 100lbs
3@ 115lbs
Pushups 5x15
Chinups 8x5
GHD situps 3x15
7 PM
Mobility/Massage/Recovery (ROMWOD) 20:00 [3]
ROMWOD focusing hamstrings, hips, shoulders, upper back, chest, groin, IT band, and lower back.
Need to make sure I do this every day, took 4 days off and I can tell.
Need to make sure I do this every day, took 4 days off and I can tell.