Training Log Archive: lukaslambIn the 7 days ending Jan 11, 2015:
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Sunday Jan 11, 2015 #
Trainer Ride (Sufferfest Video) 1:02:19 [4]
ahr:139 max:170 weight:216.5lbs
I did "The Hunted" video. Warmup, some tempo, 20-min climb with a few attacks, short "recovery" (4 min of easy gear but 110+ cadence, short tempo, and then 5 terrible minutes of inverse intervals.
Saturday Jan 10, 2015 #
Event: Turd Annual SHITR
Trainer Ride (Sufferfest Video) 1:12:00 [4]
ahr:147 max:173 weight:216lbs
I did the "Hell Hath No Fury" video. Warm up, followed by a short "stage", then two 20-min "stages" with 6 min rest, and the a 3:30 time trial. I need to do more of these videos that have longer bouts of hard effort. All the videos are great and hurt, but I seem to be better at the speed / interval videos with shorter, but harder efforts.
Thursday Jan 8, 2015 #
Foam Roll & Mob Work warm up/down 12:40 [1]
Weight Training 35:37 [4]
ahr:101 max:138 weight:217lbs
A1. Front Squat - 45x6, 95x3, 135x2, 160x5,5
A2. 1-Arm DB Row - 45x6, 55x3, 80x2, 100x5,5
B1. Press - 45x6, 95x3, 145x5,5
B2. KB Swing - 44x5,5,20,29
C1. Turkish Get Up - 44x3
C2. Band Pallof Press - 1"x10
A2. 1-Arm DB Row - 45x6, 55x3, 80x2, 100x5,5
B1. Press - 45x6, 95x3, 145x5,5
B2. KB Swing - 44x5,5,20,29
C1. Turkish Get Up - 44x3
C2. Band Pallof Press - 1"x10
Wednesday Jan 7, 2015 #
Trainer Ride (Sufferfest Video) 1:00:00 [4]
ahr:145 max:172 weight:217.5lbs
Robby and I did "The Rookie" at his house. 'Twas good to suffer together again.
Tuesday Jan 6, 2015 #
Foam Roll & Mob Work warm up/down 13:24 [1]
Metabolic Conditioning (Dan John) 15:06 [4]
ahr:137 max:155 weight:219lbs
Did another modified Dan John Min Equip/Max Fat Loss training session. This time I added one rep of swings to each round.
- KB Swing - 44 x 16, 16, 16, ...
- Push Up - x 10, 9, 8, ... 1
- TRX Row - x 10, 9, 8, ... 1
- 30 sec rest between rounds
Total reps
Swings = 160
Push Ups = 55
TRX Row = 55
- KB Swing - 44 x 16, 16, 16, ...
- Push Up - x 10, 9, 8, ... 1
- TRX Row - x 10, 9, 8, ... 1
- 30 sec rest between rounds
Total reps
Swings = 160
Push Ups = 55
TRX Row = 55
Monday Jan 5, 2015 #
Foam Roll & Mob Work warm up/down 13:07 [1]
Weight Training 33:59 [3]
ahr:102 max:141 weight:224lbs
A1. Front Squat - 45x6, 95x3, 135x2, 155x5,5
A1. 1-Arm DB Row - 45x6, 55x3, 80x2, 100x5,5
B1. Press - 45x6, 95x3, 145x5,5
B2. KB Swing - 44x5,5,20,20
C1. Turkish Get Up - 44x3
C2. Pallof Press - 1"Band x 10
Kept it pretty light overall since last week was a back-off week and since I changed the exercises.
A1. 1-Arm DB Row - 45x6, 55x3, 80x2, 100x5,5
B1. Press - 45x6, 95x3, 145x5,5
B2. KB Swing - 44x5,5,20,20
C1. Turkish Get Up - 44x3
C2. Pallof Press - 1"Band x 10
Kept it pretty light overall since last week was a back-off week and since I changed the exercises.
Trainer Ride (Sufferfest Video) 1:00:00 [4]
ahr:138 max:170
I did "Fight Club." Time trials, climbs, and attacks.