Training Log Archive: BridgeIn the 7 days ending May 13, 2019:
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Monday May 13, 2019 #
10 AM
rucking warm up/down (rucking) 12:36 [2] 0.73 mi (17:15 / mi)
rucking tempo (rucking) 34:43 [3] 3.0 mi (11:34 / mi)
Working on ruck speed
2 mile ruck in 23:51, approx 35# ruck
Rest 5 min then
1 mile ruck in 10:52
2 mile ruck in 23:51, approx 35# ruck
Rest 5 min then
1 mile ruck in 10:52
rucking warm up/down (rucking) 9:10 [1] 0.41 mi (22:21 / mi)
Sunday May 12, 2019 #
Event: Billygoat 41
4 PM
cross training 45:00 [3]
Arvin Active Recovery day
Solid warmup then
E3MOM for three rounds of the following:
--400m Row
--20 cal Bike
--0.2mile run
--30 KBS/30 crunches
Solid warmup then
E3MOM for three rounds of the following:
--400m Row
--20 cal Bike
--0.2mile run
--30 KBS/30 crunches
Saturday May 11, 2019 #
running 35:53 [2] 4.01 mi (8:57 / mi) +70m 8:29 / mi
shoes: Saucony Ride
Easy study break w Abby. Splendid day for a run.
Friday May 10, 2019 #
cross training 1:15:00 [4]
Bodyweight upper and core.
Pullups (sets x reps)
-Regular grip (2 x 10)
-Reverse grip (2 x 10)
-Close grip (2 x 10)
-Wide grip (2 x 10)
–Mountain Climbers (2 x 10)
Pushups (sets x reps)
-Regular (2 x 25)
-Triceps (2 x 20)
-Wide (2 x 20)
-Hindu (2 x 15)
Dips (2 x 15)
Arm Haulers (3 x 30)
Abdominal PT
Do two cycles of:
-Regular situps – 60
-4-way crunches (regular, reverse, left, right: 20 of each)
–Leg levers – 50
-Flutter kicks – 75
-1/2 situps – 50
Pullups (sets x reps)
-Regular grip (2 x 10)
-Reverse grip (2 x 10)
-Close grip (2 x 10)
-Wide grip (2 x 10)
–Mountain Climbers (2 x 10)
Pushups (sets x reps)
-Regular (2 x 25)
-Triceps (2 x 20)
-Wide (2 x 20)
-Hindu (2 x 15)
Dips (2 x 15)
Arm Haulers (3 x 30)
Abdominal PT
Do two cycles of:
-Regular situps – 60
-4-way crunches (regular, reverse, left, right: 20 of each)
–Leg levers – 50
-Flutter kicks – 75
-1/2 situps – 50
Thursday May 9, 2019 #
cross training 30:00 [3]
Took the OPAT with the rest of the cow class. Consists of med ball throw for distance, standing long jump, hex bar deadlift, and beep test. Standard for combat arms branches is obscenely low (160cm long jump, 450cm throw, 160lb deadlift, 6-2 beep), so it was easy to exceed. Think I got 180cm, 530cm, 220lb, and 10-2 (got bored and quads hurt so I decided to quit early).
Wednesday May 8, 2019 #
running hills 27:00 [3] 1.62 mi (16:40 / mi) +322m 10:18 / mi
shoes: Salomon ||v|| X 4
Mountain day--climbed up Shunamunk Mountain, the highest peak in Orange County. Took it easy since everything still hurts a bit.
running 19:00 [2] 1.62 mi (11:44 / mi)
shoes: Salomon ||v|| X 4
And easy back down the mountain
Tuesday May 7, 2019 #
cross training 40:00 [2]
25 min easy spin bike followed by pushups, pullups, and core. Legs still sore.