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Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  cross training4 4:05:00
  running3 1:42:10 12.26(8:20) 19.73(5:11)
  biking1 1:06:30 18.0(3:42) 28.97(2:18)
  Total8 6:53:40 30.26 48.7
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1:21
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MoTuWeThFrSaSu

Saturday Dec 14 #

cross training 1:15:00 [4]

Pre-game hotel gym sesh

10 min dynamic warmup

A. 1 mile run
100 squats
100 kettlebell cleans
100 over the kettlebell burpees
100 kettlebell swings
1 mile run

B. 4x10 incline DB bench
4x10 triceps kickbacks

C. Strip set curls

Friday Dec 13 #

cross training (lift) 1:00:00 [4]

Main lift:
1. Back squat, 4x5 95/115/135/160, 1x3 180, 1x8 135
2. Bench Press, same rep scheme, 70/90/105/125, 145, 105
3. Row, same rep scheme, 65/80/100/115, 130, 100

Auxiliary:
Muscleup work, L-sit pullups

Thursday Dec 12 #

biking (spin bike) 1:06:30 [3] 18.0 mi (3:42 / mi)

Legs sore. Cross-training day declared. 20 min warmup build to level 9 @ RPM 90, 2 x (10 min level 9 @ RPM 100, 5 min recover), 1 x 10 min climb (level 10 to 15, quick RPM), 6:30 cooldown

Wednesday Dec 11 #

10 AM

cross training 55:00 [4]

Main lift
A. Back squat with pause, 4x5, 95/115/135/135
B. Strict press, 4x5, 55/65/75/85
C. Deadlift, 4x5, 155/175/205/235

METCON:
21-15-9
HRPU
KBS 35#
Box jump
score: 5:40
4 PM

running 26:40 [2] 3.11 mi (8:34 / mi)
shoes: Liberty

Treadmill EZ. 1 mile warmup, 1 mile 4-6%, 1 mile 4-5%, cooldown

Tuesday Dec 10 #

running 50:18 [2] 6.1 mi (8:15 / mi)
shoes: Saucony Ride

Monday Dec 9 #

10 AM

cross training (lift) 55:00 [4]

Main lift:
1. Back squat, 5x5, 95/115/135/160/175
2. Bench Press, 5x5, 75/95/105/125/140
3. damn it i forgot to work on row

METCON:
3 rounds of
15yd Sled Push
10 T-pushups
Repeat
Rest 60s

Grip finisher:
2 songs worth of dead hang
3 PM

running 25:12 [2] 3.05 mi (8:16 / mi)
shoes: Saucony Ride

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