Training Log Archive: CharlWardIn the 1 days ending Oct 11, 2017:
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Wednesday Oct 11, 2017 #
Note
rhr:35 slept:8.5
12 PM
Running 4:55 [2] 0.93 km (5:19 / km) +31m 4:33 / km
To Goodwin. Not v comfortable.
1 PM
Strength and Conditioning 45:00 [1]
3x8 4kg
bent over shoulder press
shoulder press
arm raise
3x10
band pull back
horizontal band pull back
10 squats @ 20, 30, 40, 40, 40
3x5 20kg military press
3x10 20kg bent over row
10 RDL @ 30, 40
3x8 RDL @ 45
3x10 10kg
chest press
overhead pull
3x10
alternating dead bugs (L&R)
10kg overhead slam
bent over shoulder press
shoulder press
arm raise
3x10
band pull back
horizontal band pull back
10 squats @ 20, 30, 40, 40, 40
3x5 20kg military press
3x10 20kg bent over row
10 RDL @ 30, 40
3x8 RDL @ 45
3x10 10kg
chest press
overhead pull
3x10
alternating dead bugs (L&R)
10kg overhead slam
5 PM
Cross Trainer 45:01
ahr:122 max:138
Worked hard-ish.