Training Log Archive: josiahIn the 7 days ending Dec 10, 2016:
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Friday Dec 9, 2016 #
strength 1:00:00 [3]
wu.
4 min amrap
5 deadlift 165lbs
5 burpees
rest 2 min
4 min amrap
5 wall balls 20lb
5 burpee box jumps
rest 2 min
4 min amrap
5 thrusters 75lbs
5 burpee box jump overs
rest... Then:
3x10 banded lat pull downs
3x10 pendlay row
4 min amrap
5 deadlift 165lbs
5 burpees
rest 2 min
4 min amrap
5 wall balls 20lb
5 burpee box jumps
rest 2 min
4 min amrap
5 thrusters 75lbs
5 burpee box jump overs
rest... Then:
3x10 banded lat pull downs
3x10 pendlay row
Thursday Dec 8, 2016 #
row 45:00 [3]
Today's wod was all rowing.
long wu.
then:
3,000m row
4 min rest
1,500m row
3 min rest
750 row
long wu.
then:
3,000m row
4 min rest
1,500m row
3 min rest
750 row
cycling (assault bike) 30:00 [3]
30 on assault bike.
10 steady pace
10 :30 on :30 moderate
10 steady pace
10 steady pace
10 :30 on :30 moderate
10 steady pace
Wednesday Dec 7, 2016 #
strength 1:00:00 [3]
wu.
strength:
every 2 minutes for 4 rounds:
8 ring dips
8 toes to bar (as strict as possible)
8 reverse flys
wod:
9 min amrap
30 double unders
15 kb swings
250m row
strength:
every 2 minutes for 4 rounds:
8 ring dips
8 toes to bar (as strict as possible)
8 reverse flys
wod:
9 min amrap
30 double unders
15 kb swings
250m row
row 15:00 [3]
4x1,000m row intervals w/ 3:30 rest in between
round 1:
3:23 - 1:41/500 - 31sr - 158hr
round 2:
3:30 - 1:45/500 - 31sr - 156hr
round 3
3:35 - 1:47/500 - 30sr - 158hr
round 4
3:35 - 1:47/500 - 30sr - 160hr
round 1:
3:23 - 1:41/500 - 31sr - 158hr
round 2:
3:30 - 1:45/500 - 31sr - 156hr
round 3
3:35 - 1:47/500 - 30sr - 158hr
round 4
3:35 - 1:47/500 - 30sr - 160hr
cycling (assault bike) 10:00 [3]
:30 on :30 easy for 10 min
Monday Dec 5, 2016 #
strength 1:00:00 [3]
wu.
strength
emom
3 reps at 155lbs
+
5 box jumps.
legs screaming.
wod
1,2,3,4,5,6,7,8,9,10
power clean
+
shoulder --> overhead (push press)
95lbs.
ouch.
strength
emom
3 reps at 155lbs
+
5 box jumps.
legs screaming.
wod
1,2,3,4,5,6,7,8,9,10
power clean
+
shoulder --> overhead (push press)
95lbs.
ouch.
row 35:00 [3]
signed up for some row training since I cant run.
workout for today:
30/legs
30/legs+body
30/full row
10x :20 on :40 easy
1 minute test**
332 m
477 ave watt
32 cal
33 sr
then 2 rounds of 10 min easy-ish pace
1st 10min:
2558m
1:57 ave/500
214 ave watt
173 cal
18 sr
2nd 10 min:
2619m
1:55 ave/500
21 sr
workout for today:
30/legs
30/legs+body
30/full row
10x :20 on :40 easy
1 minute test**
332 m
477 ave watt
32 cal
33 sr
then 2 rounds of 10 min easy-ish pace
1st 10min:
2558m
1:57 ave/500
214 ave watt
173 cal
18 sr
2nd 10 min:
2619m
1:55 ave/500
21 sr