Training Log Archive: Career MoveIn the 7 days ending Jul 8, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Jul 8, 2018 #
Cross trainer 35:00 [3]
Walk 1:15:00 [3]
Cross trainer 35:00 [3]
Note
Weekly
Av cal 1850
Protein 156
Carb 186
Av cal 1850
Protein 156
Carb 186
Saturday Jul 7, 2018 #
Cross trainer 35:00 [3]
Run 20:00 [3] 2.0 mi (10:00 / mi)
Hamstrings still sore
Friday Jul 6, 2018 #
Note
(rest day)
Hamstrings a bit sore R more than L
Thursday Jul 5, 2018 #
Run 10:00 [3]
S&C 1:00:00 [3]
Split squat jumps 3*5 ea leg + same w trx
Med ball slams w rotation 3*10
Leg lowers 3*6 ea lef
Squat jumps 3*5 w 10kg kb
Back squats wu 5@20kg + 5@40kg then 4*5 @63kg
Weighted chin ups 4*3 w 3.75kg
RDL wu 5 @ 20kg + 5@70kg then 3*6 @ 90kg
Weighted plank 3*30sec w 30kg
DB press 3*6 @ 17.5kg
Ghr 2*8 5kg db w back raised
Leg elevated side plank 2*30sec ea side
Birddog rows 3*10 @ 17.5kg
2arm oh reverse lunges 2*6 8kg kb
Med ball slams w rotation 3*10
Leg lowers 3*6 ea lef
Squat jumps 3*5 w 10kg kb
Back squats wu 5@20kg + 5@40kg then 4*5 @63kg
Weighted chin ups 4*3 w 3.75kg
RDL wu 5 @ 20kg + 5@70kg then 3*6 @ 90kg
Weighted plank 3*30sec w 30kg
DB press 3*6 @ 17.5kg
Ghr 2*8 5kg db w back raised
Leg elevated side plank 2*30sec ea side
Birddog rows 3*10 @ 17.5kg
2arm oh reverse lunges 2*6 8kg kb
Wednesday Jul 4, 2018 #
Run t&f (Track speed 600m) 1:10:00 [3]
ahr:119 max:155
Track speed 6 x 100m: 70m easy + 30m @ 95-100%, 60m easy + 40m @ 95-100%, 50m easy + 50m @ 95-100%, 40m easy + 60m @ 95%, 30m easy + 70m @ 95%, 20m easy + 80m @ 95%. Rest 3-5'.
Tuesday Jul 3, 2018 #
Yoga/Mobility 40:00 [3]
S&C 1:00:00 [3]
Warm up
Power test - improved in all 3 categories
Deadlifts wu then 4*3@125kg
Squat jumps 3*4 w20kg bar
Front squats Wu 5@30kg, 4@ 40kg the 2*6@47.5kg + 2*5@42.5kg w 3sec pause
Press ups w 2*2sec pause 4*6
Split squats 2*8ea leg, 37.5kg back bar + 1*5
@37.5kg w 3sec pause
Chest support rows 3*10@ 2*16kg kb
Barbell hip thrusts 2*13 @ 52.5kg
Plank 2*30sec moving 6kg kb
Power test - improved in all 3 categories
Deadlifts wu then 4*3@125kg
Squat jumps 3*4 w20kg bar
Front squats Wu 5@30kg, 4@ 40kg the 2*6@47.5kg + 2*5@42.5kg w 3sec pause
Press ups w 2*2sec pause 4*6
Split squats 2*8ea leg, 37.5kg back bar + 1*5
@37.5kg w 3sec pause
Chest support rows 3*10@ 2*16kg kb
Barbell hip thrusts 2*13 @ 52.5kg
Plank 2*30sec moving 6kg kb
Monday Jul 2, 2018 #
Note
(rest day)