Training Log Archive: AnvilIn the 7 days ending Feb 20, 2016:
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Saturday Feb 20, 2016 #
Note
(rest day)
Friday Feb 19, 2016 #
9 AM
CF 40:00 [3]
Toes to Bar practice. Linked kipping going well.
5x3 back squat @ 245lbs
EMOM for 4 mins, 5 burpees then max T2B (41)
1 min rest
EMOM for 4 mins, 5 burpees then max V-Ups (53)
5x3 back squat @ 245lbs
EMOM for 4 mins, 5 burpees then max T2B (41)
1 min rest
EMOM for 4 mins, 5 burpees then max V-Ups (53)
Thursday Feb 18, 2016 #
9 AM
CF 40:00 [3]
250m row for time in 0:44
Build up to 2 heavy snatches
Muscle up practice
500m row, 30 75lb hang snatches with 50 double unders every 10 in 6:10
Build up to 2 heavy snatches
Muscle up practice
500m row, 30 75lb hang snatches with 50 double unders every 10 in 6:10
Wednesday Feb 17, 2016 #
9 AM
CF 40:00 [3]
3x 10 ring dips, 8 strict chest to bar pull ups
3x8 135lb back rack lunges/leg
AMRAP in 8 mins
9 135lb deadlifts, 12 hand release push ups, 15 box jumps
5+27
3x8 135lb back rack lunges/leg
AMRAP in 8 mins
9 135lb deadlifts, 12 hand release push ups, 15 box jumps
5+27
6 PM
Orienteering 30:10 4.8 km (6:17 / km) +72m 5:51 / km
ahr:164 max:178
Super fun X-League in the snow on Tyandanga.
Cleared the course and only 10 seconds over. Pretty clean in general, could have pushed it a little harder on the final run down from #8-#2-F to get those 10 seconds.
Should have been second, but danish dynamite snatched defeat from the jaws of victory again.
Cleared the course and only 10 seconds over. Pretty clean in general, could have pushed it a little harder on the final run down from #8-#2-F to get those 10 seconds.
Should have been second, but danish dynamite snatched defeat from the jaws of victory again.
Running - Trail warm up/down 15:00 [1]
Tuesday Feb 16, 2016 #
12 PM
CF 40:00 [3]
Pretty behind on the gym logging. The pulled oblique has made a few sessions tough/needed to be scaled.
40 burpees for time in 1:50
3x8 push press @ 115lbs
5x 3RM thrusters up to 145lbs. 15 cal row before each attempt.
40 burpees for time in 1:50
3x8 push press @ 115lbs
5x 3RM thrusters up to 145lbs. 15 cal row before each attempt.
Monday Feb 15, 2016 #
9 AM
CF 40:00 [3]
3x5 back squat @ 235lbs
12 min AMRAP
150 wall balls @ 20bs
90 double unders
30 pull ups
189
12 min AMRAP
150 wall balls @ 20bs
90 double unders
30 pull ups
189
Sunday Feb 14, 2016 #
Event: UKR O Cup
4 PM
Running - Trail 29:04 [3] 5.97 km (4:52 / km) +14m 4:49 / km
shoes: Adidas Adizero
Upper Fang loop.
I've been thinking for a while to do an explore. Originally it was to head to the nearby school and do some 400s to get an idea how slow I've gotten, but it was fenced in and covered in snow, so went looking to see where the trail at the end of the street leads. Ended up on Hamilton Drive, so headed down to Wilson to make it a loop.
Started to feel OK, so lifted the pace slightly in the second half.
It was cold.
I've been thinking for a while to do an explore. Originally it was to head to the nearby school and do some 400s to get an idea how slow I've gotten, but it was fenced in and covered in snow, so went looking to see where the trail at the end of the street leads. Ended up on Hamilton Drive, so headed down to Wilson to make it a loop.
Started to feel OK, so lifted the pace slightly in the second half.
It was cold.