Training Log Archive: Trailrat

Mid week weight check in. Back below 170 finally

Warmup doing Crossover, Airdyne, mobility, and drills.

2 parts, start the 2nd part at the 10 min mark, faster you do the first part the more rest you get.

Part1
3 rounds of:
10 Power Snatches, 50% 1RM | 75 lbs
10 Burpees
-- finished 2:51 about to puke, pushed hard.

Part 2
5 rounds of:
5 Power Snatches, 50% 1RM | 75 lbs
50 Double Unders
--- finished 5:12, did 2x singles since ankle bothering me so not challenging cardio wise but snatches did start to catchup to me.

Longer mid week route, was supposed to do 12 but got called back to the office on the way back so cut it a little short. Little bit of a progression thrown in. Bob ran the middle 5 miles with me.

Warm up: Airdyne 3 mins, mobility

5x10 Light Deadlifts (135, 135, 155, 165, 175)

Deadlifts
3x @ 235lbs
3x @ 270lbs
4x @ 300lbs (max set)

Good Mornings
5x12 @ 45lbs

Hanging Leg Raises
5x15

Calf Raises 3 rounds
20secs raises
10secs hold up
20secs raises
10secs hold up
30sec recovery

Planks
4x1min with 30 sec recoveries

ROMWOD with a super heavy focus on the hips tonight which was much needed.