Training Log Archive: Trailrat

Warmup: Airbike, mobility and drills

Alt EMOM 30 mins:
Every 1 min for 30 mins, alternating between:
3 Deadlifts, 80% 1RM | 275 lbs
1 Rope Climb

Reverse Hyper :
Sets
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs

Rolling out and theragun of the glutes and lower back before running.

Easy run on the road by the gym. Looping through the Tech Center on icy damn roads again. At least there are hardly any cars in the Tech Center which is why I chose to run here.

In the garage. Strength - Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups
(Or as many as you can do of each)

Sauna after lifting in the garage.

Stretching and rolling