Training Log Archive: TrailratIn the 1 days ending Oct 9, 2020:
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Friday Oct 9, 2020 #
5 AM
Hike/Walk/Ruck (Mix) 33:34 [1] 2.09 mi (16:04 / mi) +70ft 15:34 / mi
ahr:98 max:111 shoes: Akasha 2
Morning dog walk
Weights 24:37 [1]
ahr:76 max:107
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 | 10 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 | 10 reps, 105 lbs
Superset x3
10 bicep curls
10 skull crushers
4 PM
Hike/Walk/Ruck (Road) 34:43 [1] 2.08 mi (16:42 / mi) +73ft 16:09 / mi
ahr:101 max:126 shoes: Akasha 2
Afternoon dog walk