Training Log Archive: Trailrat

3 miles easy, 7 x 3 min fast/2 min easy, 3 miles easy

Done on the low traffic roads in the Louisville Tech Center again. Felt better than expected once I got warmed up. Intervals done around 5:55-6:05 pace. Killer workout!

Crossover Symmetry- Shoulders and Hips

Warmup: Jumping rope, mobility and drills


Deadlift : 3-3-3-3-3 : 4725 lbs |
Sets
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 315 lbs


10-20-30-40-50: 7 mins 19 secs | Rx'd
10-20-30-40-50 reps of:
Russian Kettlebell Swing | 62 lbs
Double Under

Ruck with 40lbs as part of the March GoRuck Tribe. Took the dog....

Garage Gym Session

Warmup: Airbike, mobility and light shoulder presses

Wendler Shoulder Press: Week 1 : 1715 lbs |
Sets
5 Shoulder Press, 65% 1RM | 95 lbs
5 Shoulder Press, 75% 1RM | 110 lbs
5 Shoulder Press, 85% 1RM | 6 reps, 115 lbs

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

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

Bench Press 10x10 : 9500 lbs |
Sets
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs
10 Bench Press | 95 lbs

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

5x5 strict pull-ups

Stretching and rolling