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Training Log Archive: Trailrat

In the 1 days ending Jan 25:

activity # timemileskm+ft
  Weights2 2:03:00
  Mobility/Massage/Recovery2 40:00
  Hike/Walk/Ruck1 18:24 1.14(16:08) 1.84(10:02) 52
  Total4 3:01:24 1.14 1.84 52

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Mo

Monday Jan 25 #

10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Airbike, mobility and drills

FT : 9 mins 23 secs | Rx'd
40 Air Bike Calories
20 Bar Facing Burpees
15 Squat Snatches, 65% 1RM | 75 lbs
20 Bar Facing Burpees
40 Air Bike Calories
1 PM

Hike/Walk/Ruck (Road) 18:24 [1] 1.14 mi (16:08 / mi) +52ft 15:28 / mi
ahr:100 max:113 shoes: Akasha 2

Ruck with 30lb pack
4 PM

Weights 1:03:00 [3]

Garage Gym

Warmup: Airbike and mobility

Back Squat Warmup sets:
10x 65lbs
10x 95lbs
10x 115x

Wendler Back Squat: Week 4 : Completed | Rx'd
Sets
5 Back Squats, 60% 1RM | 135 lbs
5 Back Squats, 65% 1RM | 155 lbs
5 Back Squats, 70% 1RM | 175 lbs

-- 5 strict pullups after every set (30 total)


Barbell Step Up (Back Rack) 5x20 : 7500 lbs
Sets
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs


Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs |
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs


GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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