Training Log Archive: TrailratIn the 1 days ending Feb 3, 2021:
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Wednesday Feb 3, 2021 #
6 AM
Hike/Walk/Ruck (Road) 24:50 [1] 1.56 mi (15:55 / mi) +39ft 15:33 / mi
ahr:98 max:116 shoes: Akasha 2
Morning dog walk before Crossfit
7 AM
Weights 1:00:00 [3]
Warmup: Rowing, mobility and drills
AMRAP 20 mins: 5 rounds + 187 m | Rx'd
20:00 AMRAP:
Row, 500 m
21 Dumbbell Front Squats, 30% 1RM | 30 lbs
12 Burpee Over Rowers
---Sweatfest!
AMRAP 20 mins: 5 rounds + 187 m | Rx'd
20:00 AMRAP:
Row, 500 m
21 Dumbbell Front Squats, 30% 1RM | 30 lbs
12 Burpee Over Rowers
---Sweatfest!
10 AM
Running (Trail) 1:17:10 10.01 mi (7:43 / mi) +467ft 7:23 / mi
ahr:155 max:180 shoes: Pegasus 37 BeTrue
8-10 miles easy
Easy cruise from the house across the street to the Westminster Hills trails. Did not have it in me to do "Workout Day" today so flipped the run with tomorrow. Made the decision at mile 3 after the warmup. Prob from the lack of sleep last night.
Easy cruise from the house across the street to the Westminster Hills trails. Did not have it in me to do "Workout Day" today so flipped the run with tomorrow. Made the decision at mile 3 after the warmup. Prob from the lack of sleep last night.
2 PM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Hips And shoulders
3 PM
Weights 52:00 [3]
SESSION 3
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch
Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts
(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts
4 Rounds
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
4 Rounds
5 Strict Pullups
10 Pushups
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch
Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts
(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts
4 Rounds
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
4 Rounds
5 Strict Pullups
10 Pushups
6 PM
Mobility/Massage/Recovery 30:00 [3]
Stretching and rolling