Training Log Archive: TrailratIn the 1 days ending Oct 23, 2020:
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Friday Oct 23, 2020 #
5 AM
Hike/Walk/Ruck (Road) 25:29 [1] 1.58 mi (16:08 / mi) +56ft 15:36 / mi
ahr:100 max:113 shoes: Akasha 2
Morning dog walk
6 AM
Weights 50:00 [3] 2.0 km (25:00 / km)
Warmup: Running, mobility and drills
FT: 9 mins 34 secs | Rx'd
21 Power Cleans | 85 lbs
Run, 200 m
15 Power Cleans | 85 lbs
Run, 200 m
9 Power Cleans | 85 lbs
Run, 200 m
-- then --
21 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
15 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
9 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
FT: 9 mins 34 secs | Rx'd
21 Power Cleans | 85 lbs
Run, 200 m
15 Power Cleans | 85 lbs
Run, 200 m
9 Power Cleans | 85 lbs
Run, 200 m
-- then --
21 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
15 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
9 Push Jerks, 50% 1RM | 85 lbs
Run, 200 m
7 AM
Running (Road) 39:10 5.01 mi (7:49 / mi) +186ft 7:33 / mi
ahr:168 max:184 shoes: Pegasus 37 Black
5 miles easy
Easy cruise right after Crossfit on the roads around Louisville. Cold as hell! LOL.... felt good and loose today.
Easy cruise right after Crossfit on the roads around Louisville. Cold as hell! LOL.... felt good and loose today.
3 PM
Hike/Walk/Ruck (Road) 24:37 [1] 1.59 mi (15:29 / mi) +56ft 14:59 / mi
ahr:83 max:101 shoes: Akasha 2
Afternoon dog walk
Weights 9:44 [1]
ahr:95 max:123
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 :
Sets
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
Shoulder Press | 7 reps, 115 lbs
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 :
Sets
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
Shoulder Press | 7 reps, 115 lbs