Training Log Archive: TrailratIn the 1 days ending Jul 17, 2017:
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| Mo |
Monday Jul 17, 2017 #
6 AM
Weights (Westside) 1:00:00 [3]
Week 2/Day 4
Warmup on Airdyne and mobility
Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(75lbs + Red double 42”)
a. Banded Pull ups, 5x5 (W1,W2=Red)
b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)
c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
Warmup on Airdyne and mobility
Bench Press, 9x3
45% + 25% bands
* lift every minute
3 sets wide, power, close(75lbs + Red double 42”)
a. Banded Pull ups, 5x5 (W1,W2=Red)
b. Bar Dips, 3x10 + 1 max set (W1=3)(W2=5)
c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
10 AM
Running (Mix) 1:03:55 8.01 mi (7:59 / mi) +276ft 7:44 / mi
ahr:143 max:183 shoes: N2 Black/Green
Easy lunch jog with 8x20sec hill sprints. Felt pretty good today. Would have been faster if not for the heat.