Training Log Archive: CharlWardIn the 1 days ending Oct 13, 2017:
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Friday Oct 13, 2017 #
Note
rhr:33 slept:8.0
12 PM
Running 4:00 [2] 0.76 km (5:17 / km) +29m 4:27 / km
To Goodwin
1 PM
Strength and Conditioning 45:00 [1]
3x10
band pull back
horizontal band pull back
5kg plate hi-lo (L&R)
single leg touch down
3x10
ankle band pull back (L&R)
ankle band internal pull (L&R)
ankle band lateral pull (L&R)
4x10 squats @ 25, 35, 45, 45
3x10
15kg military press
20kg bent over row
3x10
wall-drill (L&R)
8kg ball-wall throw
3x10
hanging knee tucks
tricep dips
3x10
leg raises
8kg overhead ball slam
band pull back
horizontal band pull back
5kg plate hi-lo (L&R)
single leg touch down
3x10
ankle band pull back (L&R)
ankle band internal pull (L&R)
ankle band lateral pull (L&R)
4x10 squats @ 25, 35, 45, 45
3x10
15kg military press
20kg bent over row
3x10
wall-drill (L&R)
8kg ball-wall throw
3x10
hanging knee tucks
tricep dips
3x10
leg raises
8kg overhead ball slam
5 PM
Running 53:57 11.28 km (4:47 / km) +224m 4:21 / km
ahr:139 max:160
Easy Crimcar loop.