Training Log Archive: Trailrat

Crossover Symmetry- Shoulders and Hips

Warmup: Rowing, mobility and drills

Alt EMOM 20 mins: Completed | Rx'd
Every 1 min for 20 mins, alternating between:
1 Macho Man Complex, 60% 1RM | 85 lbs
Max Rep Ab Mat Situp

Bench Press 10x10 : 10000 lbs | | Rx'd 0 lbs
Sets
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs

Strict Pull-ups : 5x5 : Completed | Rx'd
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

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

4 miles easy plus 4 x 20 second hills

Easy cruise over on the Rock Creek trail system in Superior. Love this little area with my secret pull-bar. LOL... Just jogging by effort trying to keep it easy. Did the hill intervals right at the end as I was heading down. Thankful today is my last day of meds from the dog bite last weekend and stitches will be coming out on Weds, over it.

Stretching and rolling