Training Log Archive: TrailratIn the 1 days ending Aug 15, 2017:
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Tuesday Aug 15, 2017 #
5 AM
Running (Trail) 57:18 [3] 7.31 mi (7:50 / mi) +200ft 7:38 / mi
shoes: Newton Fate 2 Red
Easy jog before Lean Sigma training class all day at work. Stiff from weights last night so just an easy jog.
5 PM
Weights (Westside) 1:00:00 [3] 0.4 mi (2:29:56 / mi)
Westside Week 7/ Day 2
Airdyne and mobility warmup
Shoulder Press, 1RM
* no more than 3 attempts above 90%
(115,125,130)
a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10)
b. Reverse Flys, 3x15 (W7=20lbs)
c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7=70lbs)
d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)
Added 4x1min plank with 30sec recovery
Airdyne and mobility warmup
Shoulder Press, 1RM
* no more than 3 attempts above 90%
(115,125,130)
a. Weighted Ring Rows, 5x10 (use weight vest) (W7=started with 20, dropped to 10)
b. Reverse Flys, 3x15 (W7=20lbs)
c. Bear Hug Carry, 3x 200m (70# KB or 2x 45# plates) (W7=70lbs)
d. Banded Banded Pull a parts,100 reps (as few sets as possible; light band, move fast) (W7=Purple)
Added 4x1min plank with 30sec recovery