Training Log Archive: TrailratIn the 1 days ending Sep 25, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Fr |
Friday Sep 25, 2020 #
5 AM
Hike/Walk/Ruck (Mix) 28:24 [1] 1.77 mi (16:03 / mi) +49ft 15:38 / mi
ahr:97 max:112 shoes: Akasha 2
Morning dog walk
9 AM
Weights 1:00:00 [3]
Warmup: Airbike, mobility and drills
Every 2 mins for 18 mins: 9 rounds | Rx'd
Every 2 mins for 18 mins:
5 Burpees
10 Kettlebell Swings | 44 lbs
15 Air Bikes
On the floor at the end, holy shit that added up quickly.
Every 2 mins for 18 mins: 9 rounds | Rx'd
Every 2 mins for 18 mins:
5 Burpees
10 Kettlebell Swings | 44 lbs
15 Air Bikes
On the floor at the end, holy shit that added up quickly.
10 AM
Running (Road) 40:52 5.01 mi (8:09 / mi) +184ft 7:53 / mi
ahr:152 max:170 shoes: Pegasus 36 Gray
Easy shakeout jog right after Crossfit. Legs were jello from the Airbike, holy shit!
3 PM
Weights 28:38 [1]
ahr:94 max:131
Warmup:
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Band Shoulder Press
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
Plank Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Shoulder Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Shoulder Press, 25% starting load (3 secs active at top)
3 Shoulder Press, 50% starting load
3 Shoulder Press, 75% starting load
Shoulder Press : 5-5-ME : 1600 lbs | 80 lbs, 80 lbs, and 80 lbs | Rx'd
Sets
5 Shoulder Press | 85 lbs
5 Shoulder Press | 85 lbs
Shoulder Press | 10 reps, 85 lbs
Superset x3
10 bicep curls
10 skull crushers
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Band Shoulder Press
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
Plank Hold, 20 secs
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Shoulder Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Shoulder Press, 25% starting load (3 secs active at top)
3 Shoulder Press, 50% starting load
3 Shoulder Press, 75% starting load
Shoulder Press : 5-5-ME : 1600 lbs | 80 lbs, 80 lbs, and 80 lbs | Rx'd
Sets
5 Shoulder Press | 85 lbs
5 Shoulder Press | 85 lbs
Shoulder Press | 10 reps, 85 lbs
Superset x3
10 bicep curls
10 skull crushers
Hike/Walk/Ruck (Road) 26:34 [1] 1.58 mi (16:49 / mi) +53ft 16:18 / mi
ahr:114 max:129 shoes: Akasha 2
Afternoon dog walk