Training Log Archive: Grandpa JamesonIn the 1 days ending Jan 15, 2018:
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| Mo |
Monday Jan 15, 2018 #
Note
slept:9.0
great sleep. maggie and fi off of work/school today. busy day for me.
8 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
i was gonna jog with the pups this morning but switched things up due a gnarly ice storm. roads and sidewalks are super sketchy.
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
6 x #120
6 x #136
3 x #150
2 x #160 - felt a lot easier than expected
20 x #95
- 20 x sit ups between sets
deadlift
10 x #95
6 x #150
6 x #170
3 x #195
2 x #205 - felt a lot easier than expected. stoked to be over #200
20 x #135
- 20 x sit ups between sets
3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
20e x calf raises
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
6 x #120
6 x #136
3 x #150
2 x #160 - felt a lot easier than expected
20 x #95
- 20 x sit ups between sets
deadlift
10 x #95
6 x #150
6 x #170
3 x #195
2 x #205 - felt a lot easier than expected. stoked to be over #200
20 x #135
- 20 x sit ups between sets
3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
20e x calf raises
1 PM
Cycling-Trainer 1:00:00 [3] 21.5 mi (21.5 mph) +351ft
ahr:138 max:159
mellow spin on zwift with maggie while fi napped. just spinning the legs post morning strength sessions.
ap: 158
np: 164:
mp: 476
572 kJ
ap: 158
np: 164:
mp: 476
572 kJ