Training Log Archive: TrailratIn the 1 days ending Mar 5, 2019:
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Tuesday Mar 5, 2019 #
6 AM
Other 6:00 [3] 1.0 mi (6:00 / mi)
Warmup on the ellipical before lifting
Weights (Mountain Athlete) 55:00 [3]
Warm-up:
4 Rounds
5x Push-ups
10x Goblet Squats - 8/12kg
10x Swings - 8/12kg
Instep Stretch
Training:
(1) 8 Rounds
3x Front Squat - increase load until 3x is hard but doable, then immediately... worked up to 145 the last 2 sets
1x Squat Jump
Lat + Pec Stretch
(2) 6 Rounds
5x Bench Press - increase load each round until 5x is hard but doable, then immediately…worked up to 135 for the last 2 sets
2/3x Clapping Push-ups
Foam Roll Low Back
(3) 10 Rounds, every 30 seconds
5x Bench Press - 95#
5x Goblet Squats - 8/12kg
(4) 3 Rounds
15x Face Down Back Extension
20x Sit-ups
10x Poor Man’s Leg Curl each leg
1min Plank
4 Rounds
5x Push-ups
10x Goblet Squats - 8/12kg
10x Swings - 8/12kg
Instep Stretch
Training:
(1) 8 Rounds
3x Front Squat - increase load until 3x is hard but doable, then immediately... worked up to 145 the last 2 sets
1x Squat Jump
Lat + Pec Stretch
(2) 6 Rounds
5x Bench Press - increase load each round until 5x is hard but doable, then immediately…worked up to 135 for the last 2 sets
2/3x Clapping Push-ups
Foam Roll Low Back
(3) 10 Rounds, every 30 seconds
5x Bench Press - 95#
5x Goblet Squats - 8/12kg
(4) 3 Rounds
15x Face Down Back Extension
20x Sit-ups
10x Poor Man’s Leg Curl each leg
1min Plank
10 AM
Running (Road) 1:04:37 9.45 mi (6:50 / mi) +235ft 6:41 / mi
ahr:123 max:152 shoes: Sonic Pro2 Yellow
Solid run considering I thought I was feeling heavy.
3 mile warmup
20 mins moderate
3 mile cooldown
3 mile warmup
20 mins moderate
3 mile cooldown