Training Log Archive: Trailrat

Warmup- Jump rope, mobility, box jumps, and drills

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
12 Front Squats, 30% 1RM | 65 lbs
4 Burpee Box Jump Overs, 24 in
--Did 4 rounds | Rx'd

--5 min rest

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
8 Front Squats, 40% 1RM | 80 lbs
4 Burpee Box Jump Overs, 24 in
---Did 4 rounds + 8 Front Squats | Rx'd

--5 min rest

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
4 Front Squats, 50% 1RM | 100 lbs
4 Burpee Box Jump Overs, 24 in
--Did 5 rounds + Front Squat | Rx'd

-- 5min Rest

Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60%
Sets
5 Shoulder Press, 40% 1RM | 65 lbs
5 Shoulder Press, 50% 1RM | 75 lbs
5 Shoulder Press, 60% 1RM | 85 lbs

--get 1 min total of ring L Sits

--4X1 min planks w/ 30sec recoveries

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

Spent 10 mins after the workout rolling out and hitting tight spots in the legs with the stick as well.

Super mellow lunch jog just to get the blood flowing and enjoy the nice day out there. Legs heavy from this morning for sure.

Did some mobility work after the lunch jog to try and loosen up in the quads, calves and hips.

RomWod with a focus on shoulders, chest, lower back, upper back, groin, hamstrings, and hips