Training Log Archive: HermesIn the 7 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
4 PM
trail run 45:00 [3]
super muggy
Friday Aug 30, 2013 #
8 AM
Strength Training (Crossfit) 1:00:00 [4]
Buyin:
752m row - 1 burpee for every m over = 10
PVC Dislocates, Turkish getup x 5, 50 dingle DU, 30 left, 30 right
Group Burgener...that means snatch WOD
Focus:
5 Sets of 3 snatch pulls from ground, 3 from hang @15lbs total technique and still a sweatfest.
MetCon:
3 RFT @ 10:26
400m Run
10 Power Snatch
Cashout: Row @65% for 500m
752m row - 1 burpee for every m over = 10
PVC Dislocates, Turkish getup x 5, 50 dingle DU, 30 left, 30 right
Group Burgener...that means snatch WOD
Focus:
5 Sets of 3 snatch pulls from ground, 3 from hang @15lbs total technique and still a sweatfest.
MetCon:
3 RFT @ 10:26
400m Run
10 Power Snatch
Cashout: Row @65% for 500m
Thursday Aug 29, 2013 #
3 PM
trail run 1:25:16 [3] 13.0 km (6:34 / km)
to GP and down, home via railtrail
5 PM
Strength Training (Crossfit) 1:00:00 [4]
Buyin: 800m run, 5pullups, 10pushups, 15 squats x 3
Focus:
Technique and hip mobility
Strength Day:
Shoulder Press 10-10-10-10 @ 40lbs
Bench Press 7-7-5-3-3 @ 60lbs
SS with Face Pulls 5X10
Cashout: 3 x weighted sit ups @10lbs
Focus:
Technique and hip mobility
Strength Day:
Shoulder Press 10-10-10-10 @ 40lbs
Bench Press 7-7-5-3-3 @ 60lbs
SS with Face Pulls 5X10
Cashout: 3 x weighted sit ups @10lbs
Tuesday Aug 27, 2013 #
11 AM
biking 5:30:00 [3] 110.0 km (20.0 kph)
On MTB to Albion Hills in order to ensure a bat-free sleep. Yes bat.
Nice climbing along Fairgrounds. Stopped in Creemore for a wrap and rode on via RR 50, long stretch with a decent shoulder until I hit construction just after Loretto.
Felt good coming into Albion just sleepy. I won't be doing the Tuesday night series.
Nice climbing along Fairgrounds. Stopped in Creemore for a wrap and rode on via RR 50, long stretch with a decent shoulder until I hit construction just after Loretto.
Felt good coming into Albion just sleepy. I won't be doing the Tuesday night series.
Monday Aug 26, 2013 #
9 AM
Strength Training (Crossfit) 1:00:00 [5]
Buyin:
600m row
1-2-3-4-5-5-4-3-2-1 left, right, goblet squat (each)
Focus:
Back Squat 5-5-5-5 @ 65lbs
*SS with ME Handstand Holds*
MetCon:
“Michael” @ 22:30
Back on the wagon. Long live MudHero.
600m row
1-2-3-4-5-5-4-3-2-1 left, right, goblet squat (each)
Focus:
Back Squat 5-5-5-5 @ 65lbs
*SS with ME Handstand Holds*
MetCon:
“Michael” @ 22:30
Back on the wagon. Long live MudHero.
4 PM
Road run 56:00 [3] 10.8 km (5:11 / km)
2 x Arrowhead loop
seems too fast and must be shy 6k
Just rode it on my bike. 5.4. Dreamer.
seems too fast and must be shy 6k
Just rode it on my bike. 5.4. Dreamer.