Training Log Archive: Trailrat

Mellow morning miles before work. Just putting in the time. Was going to hit the trails but since I am doing a 5K tonight thought I would keep it flat and easy.

Warmup: 5 mins on the airbike and shoulder mobility drills


Dynamic Bench Press : 9x3 at 52% 1RM, rest 45 secs : | Rx'd
Sets : rest 45 secs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs
3 Dynamic Bench Press, 52% 1RM | 95 lbs


Band Resisted Pull Ups : 5-5-5-ME : | Rx'd
Sets
5 Band Resisted Pull Ups
5 Band Resisted Pull Ups
5 Band Resisted Pull Ups
Band Resisted Pull Up | 5 reps


Banded Kettlebell Shoulder Press : 10-10-10 : Rx'd
Sets
10 Banded Kettlebell Shoulder Press | 36 lbs
10 Banded Kettlebell Shoulder Press | 36 lbs
10 Banded Kettlebell Shoulder Press | 36 lbs


GHD Sit-ups : 3x20 : Completed | Rx'd
Sets
20 GHD Sit-ups
20 GHD Sit-ups
20 GHD Sit-ups


4x1 min planks w/ 30sec recoveries

ROMWOD with a focus on glutes, hips, spine, ankles, knees, quads, and shoulders.