Training Log Archive: Trailrat

3 miles easy, 6 x 3 min fast/1 min easy, 3 miles easy

Done on the low traffic roads in Louisville yet again. Killer workout! First interval was around 6:15pace to get a feel for it, intervals 2-5 done at 6-6:05pace, last interval was sub 6 pace. WHEW! Cooldown was a little long just so I could see 10 miles on the watch. Great morning!

Crossover Symmetry- Shoulders and Hips

Warmup: Rowing, mobility and drills


4x AMRAP 4 mins: 15.278 rounds | Rx'd
4x 4:00 AMRAP:
4 Deadlifts, 60% 1RM | 225 lbs
8 Toes-to-bars
12 Box Jumps, 24 in
Resting 2 mins between each AMRAP.

--- Sweatfest and smoked after this morning.

Warmup: Shoulder mobility work


Wendler Shoulder Press: Week 4 : Completed | 80 lbs, 90 lbs, and 100 lbs | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 80 lbs
5 Shoulder Press, 50% 1RM | 90 lbs
5 Shoulder Press, 60% 1RM | 100 lbs

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

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

5 Rounds
5 Strict Pull-ups
10 Push-ups

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

Afternoon Skierg spin after garage lifting session

Stretching and rolling