Training Log Archive: BridgeIn the 7 days ending Nov 23, 2020:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||
Monday Nov 23, 2020 #
5 AM
cross training 1:45:00 [4]
A. Power
1. Hang Snatch Pull, 3x3, 85#
2. Push Jerk, 3x3, 95#
B. Strength
1. Back Squat, 4x5, 175#, then 1x5 @165
2. Deadlift, 1x5, 235#
C. ACFT Prep
Standing Power Throw work
1. Hang Snatch Pull, 3x3, 85#
2. Push Jerk, 3x3, 95#
B. Strength
1. Back Squat, 4x5, 175#, then 1x5 @165
2. Deadlift, 1x5, 235#
C. ACFT Prep
Standing Power Throw work
5 PM
walking 40:00 [2]
Wandered around the historic district
Sunday Nov 22, 2020 #
10 AM
running warm up/down 8:53 [2] 0.95 mi (9:21 / mi)
shoes: X-talon
orienteering race 1:02:49 [4] *** 8.53 km (7:22 / km) +65m 7:06 / km
12c shoes: X-talon
Chattahoochee Bend Red, 7.1k. A good run. I am pleased.
Saturday Nov 21, 2020 #
running 41:19 [2] 5.01 mi (8:15 / mi) +143m 7:34 / mi
shoes: Freedom 3
Easy hilly shakeout
Friday Nov 20, 2020 #
cross training 1:45:00 [4]
Heavy day
A. Strength
1. Back Squat, 1x2, 205#
2. Bench Press, 1x1, 165#
B. Power
1. Power Clean, 5x3, 125#
2. Test 1RM Power Clean, stop at 135#
C. Fun stuff
1. Weighted Pullups, 3x3, 25# +big heavy chain
2. Burnout chest to bar pullups (somewhere around 15)
3. Alternating knee tucks and kipping t2b
A. Strength
1. Back Squat, 1x2, 205#
2. Bench Press, 1x1, 165#
B. Power
1. Power Clean, 5x3, 125#
2. Test 1RM Power Clean, stop at 135#
C. Fun stuff
1. Weighted Pullups, 3x3, 25# +big heavy chain
2. Burnout chest to bar pullups (somewhere around 15)
3. Alternating knee tucks and kipping t2b
Thursday Nov 19, 2020 #
running 16:18 [2] 2.01 mi (8:07 / mi)
shoes: Ricochet 2
Easy run evening before ACFT. Except we got a message at 0200 on Friday saying it was cancelled. Oh well.
cross training (yoga) 15:00 [2]
Wednesday Nov 18, 2020 #
cross training 1:10:00 [3]
Light day
A. Strength
1. Front Squat, 2x5, 135#
2. Strict Press, 3x5, 80#
B. Accessory
1. 1-arm bent DB row, 3x8, 55#
2A. Hammer Curls, 3x10, 25#
2B. Tricep Extension, 3x10, 35# DB
A. Strength
1. Front Squat, 2x5, 135#
2. Strict Press, 3x5, 80#
B. Accessory
1. 1-arm bent DB row, 3x8, 55#
2A. Hammer Curls, 3x10, 25#
2B. Tricep Extension, 3x10, 35# DB
Tuesday Nov 17, 2020 #
6 AM
cross training 40:00 [3]
slept:6.0
PT at Whittington
A. Intervals
6x500m erg @2:00-2:03 pace, 1:45 rest
B. ACFT Prep
Knee Tuck session
A. Intervals
6x500m erg @2:00-2:03 pace, 1:45 rest
B. ACFT Prep
Knee Tuck session