Training Log Archive: BridgeIn the 7 days ending Aug 26, 2017:
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Saturday Aug 26, 2017 #
running hills 22:18 [4] 2.2 mi (10:08 / mi) +225m 7:41 / mi
shoes: Saucony Freedom ISO
running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Saucony Freedom ISO
cross training (CrossFit) 1:05:00 [4]
200 m row
One arm KBS (10xside)
Lunge Sequence
Shoulder Mobility
A. 5 x 8 Bench Press @ 65% (85 lbs, estimated at max 130. Easy easy easy)
4 x 12 Lying DB Tricep Extensions (15 lbs)
B. Tabata Thursday on SATURDAY:
Ply Push-ups (4in)
Box Jumps (24in)
Box Dips
Broad Jumps
Plank Holds
Followed by an easy run-thru of the IOCT, did somewhere in the 4 minute range. Identified monkey bars and vertical bars as my main time-consumers, gotta get better.
Friday Aug 25, 2017 #
orienteering hills 1:05:52 [3] 8.08 km (8:09 / km) +350m 6:42 / km
shoes: Salomon Speedcross
cross training warm up/down 5:00 [3]
Thursday Aug 24, 2017 #
cross training 1:00:00 [4]
A. Deadlifts
1 x 5 @ 65% (140)
1 x 5 @ 70% (150)
1 x 5 @ 75% (160)
1 x 3 @ 80% (180)
Good Mornings
4 x 8 @ Moderate Weight
B. “Victor”
For Time:
31 x Deadlifts (95/65)
31 x Hang Cleans (95/65)
31 x Front Squats (95/65)
31 x Push Press (95/65)
31 x OTB Burpees
31 x Ab-mat Sit-ups
31 x KBS (24/16)
31 x Goblet Squats (24/16)
Time: 19:20
Could have (and should have) hammered it out harder and faster
orienteering 44:00 [2] 2.52 km (17:28 / km) +126m 13:58 / km
shoes: Salomon Speedcross
orienteering 18:43 [2] 2.51 km (7:27 / km) +63m 6:38 / km
shoes: Salomon Speedcross
Wednesday Aug 23, 2017 #
cross training 35:00 [4]
Here it is in its entirety:
Set 1
20 Pull-ups
25 Burpie’s
5 minutes on an aerobic machine
Set 2
IOCT: entire IOCT start to finish
2sets: Climb rope/10 pushups/ 15 air squats
Return to 62 Room
5 Turkish Get-ups left hand and 5 right hand
5 minutes on another aerobic machine
Set 3
60 push-ups
4 sets: 10 kettle bar swings / 10 push-ups (Personal ENDEX)
5 sets stairway to heaven (every step)
Set 4 (any order)
10 dips
10 dumb bell press
10 dumb bell tricep
5 Turkish Get-ups left and 5 right hand
15 inverted pull-up (heels on floor)
10 dips
100 sit ups
ENDEX
orienteering 46:32 [2] 2.83 km (16:27 / km) +21m 15:51 / km
shoes: Salomon Speedcross
orienteering 36:55 [2] 3.35 km (11:01 / km) +91m 9:42 / km
shoes: Salomon Speedcross
cross training (core) 10:00 [4]
Tuesday Aug 22, 2017 #
cross training 1:10:00 [4]
Warmup: 4 rounds of
200 m row
15 air squats
10 push-ups
5 pull-ups
A. Back Squats
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Front Squats
1 x 5 @ 60%
3 x 5 @ 65%
B. 4 Rounds For Time of:
5 x Bear Complex (7lbs)
10 x DB Box Step Ups (20lb ea.)
50 x DUs
cross training 25:00 [4]
orienteering 25:00 [2]
Monday Aug 21, 2017 #
running 34:22 [3] 4.01 mi (8:34 / mi) +140m 7:44 / mi
shoes: Saucony Freedom ISO
Sunday Aug 20, 2017 #
Note
(rest day)