Training Log Archive: TrailratIn the 1 days ending Apr 9, 2021:
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| Fr |
Friday Apr 9, 2021 #
7 AM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- Shoulders and Hips
Weights 1:45:00 [3]
Warmup: Airbike, mobility and drills
10-9-8-7-6-5-4-3-2-1: : 11 mins 58 secs | Rx'd
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-up
Box Jump, 28 in
Power Snatch, 55% 1RM | 75 lbs
Cashout:
Eccentric Back Squat : 5x5 at 50% 1RM : Completed |
Sets
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
3 RFQ: Alternating Pistols and GHD Sit-ups : Completed | Rx'd
3 rounds of:
20 Alternating Pistols
20 GHD Sit-ups
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries
10-9-8-7-6-5-4-3-2-1: : 11 mins 58 secs | Rx'd
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-up
Box Jump, 28 in
Power Snatch, 55% 1RM | 75 lbs
Cashout:
Eccentric Back Squat : 5x5 at 50% 1RM : Completed |
Sets
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
5 Eccentric Back Squats, 50% 1RM | 100 lbs
3 RFQ: Alternating Pistols and GHD Sit-ups : Completed | Rx'd
3 rounds of:
20 Alternating Pistols
20 GHD Sit-ups
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries
8 AM
Running (Trail) 30:38 3.64 mi (8:25 / mi) +545ft 7:22 / mi
ahr:138 max:160 shoes: Wildhorse 6 Black
Easy trail cruise on the Rock Creek trail loop. Even walked the steeper uphills to keep it truly chill. Legs were shot from the gym anyways so really did not have much of a choice but to walk. LOL!
6 PM
Mobility/Massage/Recovery 30:00 [3]
Stretching and rolling