Training Log Archive: TrailratIn the 1 days ending Feb 5, 2021:
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Friday Feb 5, 2021 #
6 AM
Mobility/Massage/Recovery (Meditate ) 7:00 [3]
Morning meditation
8 AM
Running (Trail) 51:22 6.4 mi (8:02 / mi) +123ft 7:53 / mi
ahr:157 max:182 shoes: Pegasus 37 BeTrue
Easy chill 2 laps of Davidson Mesa before hitting the gym. Super chill just moving. Bailed on Skimo due to high winds.
10 AM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Hips And shoulders
Weights 1:00:00 [3]
Warmup: Rowing, mobility and drills
Thruster warmup sets:
10x 45lbs
5x 75lbs
3x 95lbs
1x 115lbs
1x 125lbs
1x 135lbs
1x 145lbs
1x 155lbs
Thruster : 1 Rep Max : 160 lbs | 160 lbs | Rx'd 10 lbs
Sets
1 Thruster | 160 lbs
"Tabata" - Plank Jacks and Deficit Step Back Lunges : 8 x 20 secs / 10 secs : reps | | Rx'd
Tabata Plank Jack
Tabata Deficit Step Back Lunge, 8 in
Thruster warmup sets:
10x 45lbs
5x 75lbs
3x 95lbs
1x 115lbs
1x 125lbs
1x 135lbs
1x 145lbs
1x 155lbs
Thruster : 1 Rep Max : 160 lbs | 160 lbs | Rx'd 10 lbs
Sets
1 Thruster | 160 lbs
"Tabata" - Plank Jacks and Deficit Step Back Lunges : 8 x 20 secs / 10 secs : reps | | Rx'd
Tabata Plank Jack
Tabata Deficit Step Back Lunge, 8 in
2 PM
Hike/Walk/Ruck (Mix) 1:21:15 5.0 mi (16:15 / mi) +224ft 15:35 / mi
ahr:78 max:117 shoes: Akasha 2
Ruck around the hood with 30lbs. First of four I need to do this month for the GoRuck Tribe stuff.
4 PM
Weights 48:00 [3]
SESSION 5
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
5 PM
Mobility/Massage/Recovery 20:00 [3]
Epsom soak
6 PM
Mobility/Massage/Recovery 30:00 [3]
Stretching and rolling