Training Log Archive: StryderIn the 7 days ending Dec 14, 2013:
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Saturday Dec 14, 2013 #
12 PM
Conditioning (Warm up and walking ) 30:00 [2]
slept:7.0 shoes: Inov-8 Talon 212
Camp Freidlander
1 PM
Orienteering (Camp Freidlander Relay) 44:22 [4] *** 3.9 km (11:23 / km) +476ft 9:36 / km
spiked:15/16c slept:7.0 shoes: Inov-8 Talon 212
Second place in the 12 point relay...The Vaughan (Trapp) Family
6 PM
Orienteering (Armco Park) 2:30:00 [1]
shoes: Inov-8 Roclite 286 GTX
Putting out controls in the rain and fog for tomorrow's race
Thursday Dec 12, 2013 #
3 PM
Weightlifting (Home/Clean) 1:35:00 [4]
slept:7.0 weight:206lbs shoes: Rogue .75
Walk warmup
Front squat: 4x3@65k
20k x5
30k x3 (stretched afterwards, struggled to get a good full grip on the bar)
30k x3
40k x3
40k x3
50k x3
65k 3x4
Clean w/up: fast elbows bar only
Front squat + OHP 3[3(1+1)] 40k
High block clean (3x):
30k
35k
40k
45k
50k
55k
60k (missed all three attempts)
CGDL: 3x5@85k (185#)
Bent row: 3x5@70k
Overhead press:
20k x5
30k x4
40k x3
50k x2
Front squat: 4x3@65k
20k x5
30k x3 (stretched afterwards, struggled to get a good full grip on the bar)
30k x3
40k x3
40k x3
50k x3
65k 3x4
Clean w/up: fast elbows bar only
Front squat + OHP 3[3(1+1)] 40k
High block clean (3x):
30k
35k
40k
45k
50k
55k
60k (missed all three attempts)
CGDL: 3x5@85k (185#)
Bent row: 3x5@70k
Overhead press:
20k x5
30k x4
40k x3
50k x2
Wednesday Dec 11, 2013 #
4 PM
Weightlifting (Clean technical work) 30:00 [3]
shoes: Rogue .75
Monday Dec 9, 2013 #
4 PM
Weightlifting (Home/Snatch) 1:30:00 [4]
slept:6.0 weight:203lbs shoes: Rogue .75
Warmup: jump rope, sandbag clean and front squat, wide stance GM (20k); GM/BNP/OHS
OHS: 3x8 40k
Con't warm up with snatch pullunders with the bar
Block snatch (just below the knee): 8x3
30k
35k
40k
45k
50k
55k x2 (missed 3)
Snatch from the ground (3x3@45k)
Squat: 3x5@95k (210#):
95# x5
134# x4
154# x3
184# x2
210# 3x5
SGDL: 185# (hook grip kept giving out)
1x5
1x4
1x3
OHS: 3x8 40k
Con't warm up with snatch pullunders with the bar
Block snatch (just below the knee): 8x3
30k
35k
40k
45k
50k
55k x2 (missed 3)
Snatch from the ground (3x3@45k)
Squat: 3x5@95k (210#):
95# x5
134# x4
154# x3
184# x2
210# 3x5
SGDL: 185# (hook grip kept giving out)
1x5
1x4
1x3