Training Log Archive: TrailratIn the 1 days ending Jul 26, 2017:
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Wednesday Jul 26, 2017 #
6 AM
Running (Trail) 49:56 6.41 mi (7:47 / mi) +137ft 7:38 / mi
ahr:137 max:161 shoes: N2 V2 Road Gray/Orange
Morning jog before work. First 2 miles were rough but loosened up nicely after that.
9 AM
Running (Road) 26:17 3.01 mi (8:44 / mi) +83ft 8:31 / mi
ahr:157 max:185 shoes: N2 V2 Road Gray/Orange
Warm up before hitting the weights.
11 AM
Weights (Westside) 1:05:00 [3]
Week 4/ Day 3
Mobility work
Box Squat, 12x2
45% + 30% bands
* lift every minute
(85lbs + Red double 44”)
a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4=120lbs)
b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (Fuck me)
c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)
Mobility work
Box Squat, 12x2
45% + 30% bands
* lift every minute
(85lbs + Red double 44”)
a. Romanian Deadlift, 3x15 (40% of your 1RM deadlift) (W4=120lbs)
b. Banded March (2 min) + 30 Squats with 40# Slam Ball Bear Hug (add 1 min each week) (Fuck me)
c. Calf Lowers, 3x10 each leg (add light weight if needed)
(W4=20lbs)
d. Banded Good Mornings, 100 reps (as few sets as possible; move fast)