Training Log Archive: AnvilIn the 7 days ending Jul 9, 2016:
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Saturday Jul 9, 2016 #
8 AM
Running - Trail 1:11:12 [3] 9.67 km (7:22 / km) +210m 6:39 / km
smt my way, first half with Trav, Al and Tarno, peeled off at Artaban and did the rest with Bruce.
Feeling OK with the other boys, then as soon as we stopped for a water break had a lot of trouble getting going again.
Almost had to break my long streak of not posting in general discussion. Luckily Atropos responded much less bluntly that I would have.
Feeling OK with the other boys, then as soon as we stopped for a water break had a lot of trouble getting going again.
Almost had to break my long streak of not posting in general discussion. Luckily Atropos responded much less bluntly that I would have.
Friday Jul 8, 2016 #
9 AM
Running - Street 17:54 [4] 3.47 km (5:09 / km) +91m 4:33 / km
Alchemy->Top of Dundurn Stairs->Back
New Endurance 'Loop'. Knocked almost 2 minutes off my time from a few weeks ago.
Very happy with this, I think this is the first time in years I've found that elusive 5th gear (possibly since the 2013 SS relay). Though they haven't been TNT level sessions, the past month or so track and hill work seems be having an effect.
New Endurance 'Loop'. Knocked almost 2 minutes off my time from a few weeks ago.
Very happy with this, I think this is the first time in years I've found that elusive 5th gear (possibly since the 2013 SS relay). Though they haven't been TNT level sessions, the past month or so track and hill work seems be having an effect.
Thursday Jul 7, 2016 #
9 AM
CF 45:00 [3]
3x max strict pull ups: 8, 7... 4
3 heavy power snatches @ 130lbs
40 hammer swings, 300m run then max 95lb power snatches in 8 mins
32
3 heavy power snatches @ 130lbs
40 hammer swings, 300m run then max 95lb power snatches in 8 mins
32
1 PM
Running - Trail hills 45:00 [3]
3 K2s with Broder, Bouge, Bruce, 3B... and Tucker.
It was meant to be 4, but it was so brutally hot we pulled the pin at 3 - I think the dogs were even worse off than us.
It was meant to be 4, but it was so brutally hot we pulled the pin at 3 - I think the dogs were even worse off than us.
Wednesday Jul 6, 2016 #
9 AM
CF 45:00 [3]
Back Squat 5RM @ 255lbs
45 cal row then 18-15-12 push press @ 115lbs, over bar burpees in 8:36
45 cal row then 18-15-12 push press @ 115lbs, over bar burpees in 8:36
Tuesday Jul 5, 2016 #
9 AM
CF 40:00 [3]
5x3 hang power clean up to 175lbs
12 min EMOM:
1/4/7/10: max hang clean @ 115lbs
2/5/8/11: rest
3/6/9/12: max front squats @ 115lbs
125 reps. Tough one
12 min EMOM:
1/4/7/10: max hang clean @ 115lbs
2/5/8/11: rest
3/6/9/12: max front squats @ 115lbs
125 reps. Tough one
Monday Jul 4, 2016 #
9 AM
CF 40:00 [3]
5 min partner OH med ball carry - 725m
5 min of prowler pushes
400m farmer carry 2x20kg
400m body bag carry in 7:03
5 min of prowler pushes
400m farmer carry 2x20kg
400m body bag carry in 7:03