Training Log Archive: TrailratIn the 7 days ending Feb 19:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday Feb 19 #
8 AM
Skimo/XC Ski 2:38:38 5.89 mi (26:56 / mi) +3353ft 17:30 / mi
ahr:119 max:166
Decided to drive up to Hidden Valley and play for the morning. Almost left without getting out of the car due to the winds but said fuck it. Glad I did. Went to the top where it was a white out and hard to ski down so when I hit Trailridge Road I did a few miles skinning out and back on that to practice more flatter skinning which a lot of the Grand Traverse is. Epic morning up there!
6 PM
Mobility/Massage/Recovery 10:00 [3]
Rolling
Saturday Feb 18 #
9 AM
Mobility/Massage/Recovery 10:00 [3]
Theragun
Weights 1:00:00 [3]
Warmup: Rowing, mobility and drills
10 RFT: 17 mins 42 secs | Rx'd
10 rounds of:
Partner Wod
10 Dumbbell Deadlifts, 50 lbs
Dumbbell Farmer Carry, 50 lbs, 100 m
10 Dumbbell Deadlifts, 50 lbs
*Alternate With Partner
- with Jeff
10 RFT: 17 mins 42 secs | Rx'd
10 rounds of:
Partner Wod
10 Dumbbell Deadlifts, 50 lbs
Dumbbell Farmer Carry, 50 lbs, 100 m
10 Dumbbell Deadlifts, 50 lbs
*Alternate With Partner
- with Jeff
11 AM
Running (Mix) 2:03:01 15.01 mi (8:12 / mi) +652ft 7:52 / mi
ahr:139 max:163 shoes: Mach 5
Looping around from Costco in Superior heading all the way to Boulder and back hitting up all the small hills on the way. BONK CITY the last 3 miles... not sure why, was good the last few weeks and used the same nutrition.
6 PM
Mobility/Massage/Recovery 20:00 [3]
Stretching and rolling
Friday Feb 17 #
9 AM
Mobility/Massage/Recovery 27:00 [3]
GOWOD pre and post wod stretching and recovery protocols.
Weights 1:00:00 [3]
Warmup: rowing, mobility and drills
CrossFit Games Open 14.4 / 23.1 - Rx'd : 180 reps | Rx'd
AMReps in 14 mins:
60 Row (calories)s | 60 reps
50 Toes-to-bars | 50 reps
40 Wall Balls, 20 lbs, 10 ft | 40 reps
30 Cleans, 135 lbs | 30 reps
20 Muscle-ups
CrossFit Games Open 14.4 / 23.1 - Rx'd : 180 reps | Rx'd
AMReps in 14 mins:
60 Row (calories)s | 60 reps
50 Toes-to-bars | 50 reps
40 Wall Balls, 20 lbs, 10 ft | 40 reps
30 Cleans, 135 lbs | 30 reps
20 Muscle-ups
2 PM
Running (Road) 56:33 7.54 mi (7:30 / mi) +728ft 6:52 / mi
ahr:146 max:163 shoes: Mach 5
Easy out and back from the Colton Trailhead up to 128, down some then turn around and come back. Good rolling hills on this out and back.
6 PM
Mobility/Massage/Recovery 10:00 [3]
Theragun
Thursday Feb 16 #
7 AM
Weights 1:30:00 [3]
Warmup: Rowing, mobility and drills
AMRAP 18 mins: 6 rounds + 18 Row Calories + 18 Push-ups + 1 Alternating Dumbbell Hang Clean & Jerk | 361 reps | Rx'd
18:00 AMRAP:
18 Row Calories
18 Push-ups
18 Alternating Dumbbell Hang Clean & Jerks, 35 lbs
GHD Sit-ups : 4x15
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
Strict Pull-ups : 5x5
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
Barbell Curl 10-10-10-10 :
Sets
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
Russian Twist : 20-20-20 :
Sets
20 Russian Twists | 26 lbs
20 Russian Twists | 26 lbs
20 Russian Twists | 26 lbs
Reverse Hyper : 12-12-12-12 :
Sets
12 Reverse Hypers | 70 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
AMRAP 18 mins: 6 rounds + 18 Row Calories + 18 Push-ups + 1 Alternating Dumbbell Hang Clean & Jerk | 361 reps | Rx'd
18:00 AMRAP:
18 Row Calories
18 Push-ups
18 Alternating Dumbbell Hang Clean & Jerks, 35 lbs
GHD Sit-ups : 4x15
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
Strict Pull-ups : 5x5
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
Barbell Curl 10-10-10-10 :
Sets
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
10 Barbell Curls | 55 lbs
Russian Twist : 20-20-20 :
Sets
20 Russian Twists | 26 lbs
20 Russian Twists | 26 lbs
20 Russian Twists | 26 lbs
Reverse Hyper : 12-12-12-12 :
Sets
12 Reverse Hypers | 70 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
10 AM
Running (Road) 51:11 6.31 mi (8:07 / mi) +199ft 7:53 / mi
ahr:134 max:161 shoes: Atreyu Trail Base
Easy cruise around the hood on snow packed roads. May be cold out there but with the sun shining it was not bad at all. Glad I did not decide to hit the mill.
6 PM
Mobility/Massage/Recovery 19:00 [3]
Theragun
Wednesday Feb 15 #
5 AM
Note
weight:169.2lbs
8.4% body fat
2 PM
Running (Treadmill) 1:00:37 7.42 mi (8:10 / mi)
ahr:162 max:174 shoes: Mach 5
Easy spin on the treadmill. Got about 8-10 inches of snow today and did not feel like slogging through it or dodging cars.
4 PM
Weights 39:00 [3]
garage gym after jogging.
Wendler Bench Press: Week 3 : 1535 lbs
Sets
5 Bench Press, 75% 1RM | 160 lbs
3 Bench Press, 85% 1RM | 180 lbs
1 Bench Press, 95% 1RM | 1 rep, 195 lbs
Dumbbell Bench Press : 5x10 at 50% 1RM :
Sets
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
Squat Snatch : 3-3-3-3-3 :
Sets
3 Squat Snatches | 85 lbs
3 Squat Snatches | 95 lbs
3 Squat Snatches | 100 lbs
3 Squat Snatches | 105 lbs
3 Squat Snatches | 110 lbs
GHD Hip Extensions : 3x15 :
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
Wendler Bench Press: Week 3 : 1535 lbs
Sets
5 Bench Press, 75% 1RM | 160 lbs
3 Bench Press, 85% 1RM | 180 lbs
1 Bench Press, 95% 1RM | 1 rep, 195 lbs
Dumbbell Bench Press : 5x10 at 50% 1RM :
Sets
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
10 Dumbbell Bench Press, 50% 1RM | 105 lbs
Squat Snatch : 3-3-3-3-3 :
Sets
3 Squat Snatches | 85 lbs
3 Squat Snatches | 95 lbs
3 Squat Snatches | 100 lbs
3 Squat Snatches | 105 lbs
3 Squat Snatches | 110 lbs
GHD Hip Extensions : 3x15 :
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
5 PM
Mobility/Massage/Recovery (Sauna) 35:00 [3]
Sauna
6 PM
Mobility/Massage/Recovery 15:00 [3]
Stretching and Theragun
Tuesday Feb 14 #
6 AM
Mobility/Massage/Recovery 15:00 [3]
Rolling and stretching before Crossfit
Weights 1:00:00 [3]
Warmup: Airbike, mobility and drills
FT: 22 mins 36 secs | Rx'd
50 Assault Bike Calories
-- then --
5 rounds of:
15 Toes-to-bars
Dumbbell Front Rack Walking Lunge, 20 lbs, 50 m
-- then --
50 Assault Bike Calories
FT: 22 mins 36 secs | Rx'd
50 Assault Bike Calories
-- then --
5 rounds of:
15 Toes-to-bars
Dumbbell Front Rack Walking Lunge, 20 lbs, 50 m
-- then --
50 Assault Bike Calories
Monday Feb 13 #
6 AM
Weights 44:00 [3]
In the garage
Warmup: Crossover Symmetry shoulders and hips
3 sets:
10 Kettlebell Front Rack Backward Stepping Lunge (5 each leg)
20 Single Arm Alternating Kettlebell Swing
60 Single Arm Kettlebell Overhead Flutter Kicks (30 each side)
3 Sets x 10 Tempo Back Squat @6-7/10 RPE
Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top
4 Sets:
12 Single Arm Kettlebell Hang Cleans (44) (6 each side)
12 Kettlebell Goblet Squats (44)
12 Single-arm kettlebell Push Press (44) (6 each side)
-rest 1 minute after each set-
Warmup: Crossover Symmetry shoulders and hips
3 sets:
10 Kettlebell Front Rack Backward Stepping Lunge (5 each leg)
20 Single Arm Alternating Kettlebell Swing
60 Single Arm Kettlebell Overhead Flutter Kicks (30 each side)
3 Sets x 10 Tempo Back Squat @6-7/10 RPE
Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top
4 Sets:
12 Single Arm Kettlebell Hang Cleans (44) (6 each side)
12 Kettlebell Goblet Squats (44)
12 Single-arm kettlebell Push Press (44) (6 each side)
-rest 1 minute after each set-
1 PM
Hike/Walk/Ruck 43:45 2.57 mi (17:00 / mi) +53ft 16:40 / mi
ahr:84 max:121
Easy walk around the hood in between meetings. Can't run today or do Crossfit due to this dental implant so walking it is. He told me a day or two with keeping my HR low so that the blood pressure does not knock the implant loose before it has time to take.
6 PM
Mobility/Massage/Recovery 15:00 [3]
Stretching and Theragun