Training Log Archive: silkychromeIn the 1 days ending Nov 19, 2020:
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Thursday Nov 19, 2020 #
7 PM
Run 34:26 [3] 3.34 mi (10:19 / mi) +128ft 9:57 / mi
ahr:151 max:172 shoes: Brooks Glycerin18 W9.5-D
w Tess :D groin so sore from a handful of air squats #soreseason
8 PM
Strength 30:00 [3]
Standard WU
Circuit A – 2 rounds continuous at your own pace
A1 Lunge x 5 reps each side
A2 Handstand Kick ups x 4 reps on each leg
A3 Accordion Crunch x 8 reps
Rest 2:00 and then move on to Circuit B
Circuit B – 2 rounds continuous at your own pace
B1 Half Turkish Get Up (weight optional) x 4 reps each side
B2 Plank Hold x :20
B3 Glute Bridge x 10
Rest 2:00 and then move on to Circuit C
Circuit C – As fast as possible
Alternate back and forth between two exercises, reducing your rep count by one rep with each new set. Start by doing 5 reps of each exercise, then 4 reps of each exercise, then 3, and so on. Go as fast as you can until you complete all of the reps:
C1 Burpee Sprawl x 5, 4, 3, 2, 1 reps
C2 Strict Sit Ups x 5, 4, 3, 2, 1 reps
Standard CD
Circuit A – 2 rounds continuous at your own pace
A1 Lunge x 5 reps each side
A2 Handstand Kick ups x 4 reps on each leg
A3 Accordion Crunch x 8 reps
Rest 2:00 and then move on to Circuit B
Circuit B – 2 rounds continuous at your own pace
B1 Half Turkish Get Up (weight optional) x 4 reps each side
B2 Plank Hold x :20
B3 Glute Bridge x 10
Rest 2:00 and then move on to Circuit C
Circuit C – As fast as possible
Alternate back and forth between two exercises, reducing your rep count by one rep with each new set. Start by doing 5 reps of each exercise, then 4 reps of each exercise, then 3, and so on. Go as fast as you can until you complete all of the reps:
C1 Burpee Sprawl x 5, 4, 3, 2, 1 reps
C2 Strict Sit Ups x 5, 4, 3, 2, 1 reps
Standard CD