Training Log Archive: TrailratIn the 1 days ending Aug 14, 2017:
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| Mo |
Monday Aug 14, 2017 #
5 AM
Running (Trail) 56:46 7.31 mi (7:46 / mi) +146ft 7:37 / mi
ahr:118 max:143 shoes: Newton Fate 2 Red
Easy jog before work. Started rough but loosened up. No lunch workouts today or tomorrow due to work meetings so gotta hit it before and after.
5 PM
Weights (Westside) 1:15:00 [3] 0.75 mi (1:40:00 / mi)
Week 7/ Day 1
Airdyne and mobility work warmup
Back Squat, 1RM
* no more than 3 attempts above 90%
(185,195,200)
a. Sumo Deadlift, 3x15 (40%) (W7=125)
b. Sled Pull, 1200m (same distance, go heavier) (W7=80)
c. Reverse Hyper, 3x15 (add weight as needed) (W7=45)
d. Foam Roll Legs (minimum 15 min)
Decided to start another 3 week cycle of Westside. Think I will end up doing 12 weeks total by the time I am done.
Airdyne and mobility work warmup
Back Squat, 1RM
* no more than 3 attempts above 90%
(185,195,200)
a. Sumo Deadlift, 3x15 (40%) (W7=125)
b. Sled Pull, 1200m (same distance, go heavier) (W7=80)
c. Reverse Hyper, 3x15 (add weight as needed) (W7=45)
d. Foam Roll Legs (minimum 15 min)
Decided to start another 3 week cycle of Westside. Think I will end up doing 12 weeks total by the time I am done.