Training Log Archive: BridgeIn the 7 days ending Dec 14, 2019:
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Saturday Dec 14, 2019 #
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
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, 2019 #
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
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, 2019 #
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, 2019 #
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
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, 2019 #
running 50:18 [2] 6.1 mi (8:15 / mi)
shoes: Saucony Ride
Monday Dec 9, 2019 #
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
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
Sunday Dec 8, 2019 #
Note
(rest day)
Travel day