Training Log Archive: Trailrat

8-10 miles easy with 5 x 20 seconds fast/2 min easy

Easy cruise over at Davidson again just enjoying the sunshine. How awesome is it to run at 8am in Feb in a tee shirt! Hell ya.... First 3 miles where rough but loosened up after that. Legs are sore from the weekend, quads sore to the touch today.

Warmup: Airbike and Mobility

2 RFT: Sandbag Cleans, Rucks, Burpee Box Step-ups, and Rucks : Completed | Rx'd
2 rounds of:
19 Sandbag Cleans, 70 lbs
Ruck, 30 lbs, 400 m
45 Burpee Box Step-ups
Ruck, 30 lbs, 400 m


GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups


Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs | 50 lbs, 50 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd 0 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

3 Rounds
5 strict pullups
10 pushups

Stretching and rolling