Training Log Archive: TrailratIn the 1 days ending Oct 6, 2020:
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Tuesday Oct 6, 2020 #
5 AM
Hike/Walk/Ruck 30:49 [1] 1.89 mi (16:19 / mi) +50ft 15:55 / mi
ahr:100 max:108
Weights 24:52 [1]
ahr:88 max:104
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 | 105 lbs
5 Shoulder Press | 105 lbs
Shoulder Press | 8 reps, 105 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 | 105 lbs
5 Shoulder Press | 105 lbs
Shoulder Press | 8 reps, 105 lbs
Superset x3
10 bicep curls
10 skull crushers