Training Log Archive: sleepyxcIn the 7 days ending Sep 14, 2014:
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Sunday Sep 14, 2014 #
11 AM
Hike (Ruck) 46:00 [3] 0.8 mi (57:31 / mi)
shoes: Puma Trailfox
Ruck with girls and A.
30# pack.
30# pack.
8 PM
Strength (Core work capacity) 30:00 [3]
slept:7.5
Warmup (4 rds):
4 sq drill
10 air squats
10 push-ups
Instep stretch
Training:
(1) 5 rounds for time
30 sec mtn climbers
5 burpees
8 sit-ups
(2) 4 rounds
10 Toes to sky
10 seated Russian twists
30/30 side bridge
10 face down back extensions
(3)
foam roll legs
Lacrosse ball back
Pigeon stretch
4 sq drill
10 air squats
10 push-ups
Instep stretch
Training:
(1) 5 rounds for time
30 sec mtn climbers
5 burpees
8 sit-ups
(2) 4 rounds
10 Toes to sky
10 seated Russian twists
30/30 side bridge
10 face down back extensions
(3)
foam roll legs
Lacrosse ball back
Pigeon stretch
Saturday Sep 13, 2014 #
Hike (Ruck) 55:00 [3] 3.6 mi (15:17 / mi)
slept:8.0 shoes: Salomon Sense
Hutch trail way
30# bullet pack
Digging in the shoulders
30# bullet pack
Digging in the shoulders
Monday Sep 8, 2014 #
Strength (Work capacity) 45:00 [3]
Warmup:
3 rds
1 min jumping jack
5 push-ups
3 chin-ups
10 air squats
Instep stretch
Training:
(1) 10 rounds
6 air squats
3 lunges
3 jumping lunges
3 jump squats
6 poor mans leg curls
(2) 5 rounds
2 pull-ups
6 bench dips
8 push-ups (5 last 2 rounds)
8 sit-ups
Cool down
Foam roll legs
Hip flexor stretch
Pec stretch
3 rds
1 min jumping jack
5 push-ups
3 chin-ups
10 air squats
Instep stretch
Training:
(1) 10 rounds
6 air squats
3 lunges
3 jumping lunges
3 jump squats
6 poor mans leg curls
(2) 5 rounds
2 pull-ups
6 bench dips
8 push-ups (5 last 2 rounds)
8 sit-ups
Cool down
Foam roll legs
Hip flexor stretch
Pec stretch