Training Log Archive: TrailratIn the 1 days ending Jul 25, 2017:
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Tuesday Jul 25, 2017 #
5 AM
Weights (Westside) 1:05:00 [3]
Week 4/ Day 2
Airdyne and mobility warmup
Fat Bar Bench Press w/ 18# banded KBs, 1RM (loop 1x KBs on each side w/ band)
* no more than 3 attempts above 90%
(55,75,75,75) 35lb KB hanging on each side
a. DB Bench Press, 3x10 (you choose the weight)(W1=45lbs)
b. Weighted Pull up, work up to a heavy single.(W1=44lbs KB)
c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W1=100sec)
d. Banded Chin Pulls,100 reps (as few sets as possible; move fast) (Red band)
-- spent time rolling legs and lower back as well
Airdyne and mobility warmup
Fat Bar Bench Press w/ 18# banded KBs, 1RM (loop 1x KBs on each side w/ band)
* no more than 3 attempts above 90%
(55,75,75,75) 35lb KB hanging on each side
a. DB Bench Press, 3x10 (you choose the weight)(W1=45lbs)
b. Weighted Pull up, work up to a heavy single.(W1=44lbs KB)
c. L-Sit, accumulate 60 seconds (add 20 seconds each week)(W1=100sec)
d. Banded Chin Pulls,100 reps (as few sets as possible; move fast) (Red band)
-- spent time rolling legs and lower back as well
10 AM
Running (Road) 39:43 4.5 mi (8:50 / mi) +102ft 8:38 / mi
ahr:119 max:139 shoes: N2 Black/Green
Lunch slog.... everything is locked up today (lower back and legs) from the weights last night so I cut it short to be safe. Not so sure on this program anymore.
On another note: threw my name into Hurt 100 lottery again, love that race!
On another note: threw my name into Hurt 100 lottery again, love that race!