Training Log Archive: RASPUTINIn the 7 days ending Feb 18, 2018:
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Sunday Feb 18, 2018 #
Note
slept:9.0
70s for the next week?! opening this AM to hit park w girls before rain. not sore...YET.
SkiErg technique tips
Pure Gold
GymJones full instructor:
http://thebarbellspin.com/functional-fitness/7-tip...
SkiErg technique tips
Pure Gold
GymJones full instructor:
http://thebarbellspin.com/functional-fitness/7-tip...
Saturday Feb 17, 2018 #
Note
slept:9.0
slept in!!
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30
c2 ROWING 4:00 [3] 1.0 km (4:00 / km)
warmup
2 PM
Strength Training 2:00:00 [3]
Row 1000m EZ
warmup
KBS-OH kb lunge, goblet KBS disclocates
dbell press
shoulderrok
warmup Back squat
45-95-x5
Back Squat 5x135-145-155–145-135 faster on descending
Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg
Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove
warmup
KBS-OH kb lunge, goblet KBS disclocates
dbell press
shoulderrok
warmup Back squat
45-95-x5
Back Squat 5x135-145-155–145-135 faster on descending
Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg
Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove
Friday Feb 16, 2018 #
Running 10:00 [3] 1.0 mi (10:00 / mi)
jones bridge lot hill loop w aoife
first run in altras.
12m drop to zero! baby steps
first run in altras.
12m drop to zero! baby steps
c2 ROWING 10:00 [3] 2.52 km (3:58 / km)
Easy warmup
22s/m
Drag factor 114
Damper 4
22s/m
Drag factor 114
Damper 4
Strength Training 15:00 [3]
pullups
farmer carry 2x50lb dbells
farmer carry 2x50lb dbells
Ski Erg 10:00 [3] 2.5 km (4:00 / km)
warmup plus
2000m TT
Baseline humbled
7:45
(df 95, 51s/m,
Splits 1:45-46-58-59 )
before 1000m already slowed to almost 2:00 pace.
went out too fast first min 1:3x pace like a foo.
Don’t have sub 7 2k fitness here at baseline but definitely 3:2x 1k
2000m TT
Baseline humbled
7:45
(df 95, 51s/m,
Splits 1:45-46-58-59 )
before 1000m already slowed to almost 2:00 pace.
went out too fast first min 1:3x pace like a foo.
Don’t have sub 7 2k fitness here at baseline but definitely 3:2x 1k
c2 ROWING 5:15 [3] 1.5 km (3:30 / km)
Lastly
500-32 1:39.9/500 pace
400-34. 1:40.0
300-34. 1:39.6
200-37. 1:37.7
100-38. 1:34.5
on 60” rest
damper 5.5
drag factor 138
need to clean her
500-32 1:39.9/500 pace
400-34. 1:40.0
300-34. 1:39.6
200-37. 1:37.7
100-38. 1:34.5
on 60” rest
damper 5.5
drag factor 138
need to clean her
6 AM
Note
up constantly all night. sasha coughing.
last weekend to pack boxes. gonna be epic. also epic decision-making, getting rid of every bit of old boxed up stuff possible and donating another 50% of wardrobe.
closing new place tuesday.
last weekend to pack boxes. gonna be epic. also epic decision-making, getting rid of every bit of old boxed up stuff possible and donating another 50% of wardrobe.
closing new place tuesday.
Thursday Feb 15, 2018 #
Note
slept:7.5
Wednesday Feb 14, 2018 #
Note
weight:189lbs
Ski Erg 10:00 [3]
warmup then a few :30s at 1:37-1:39
Strength Training 1:00:00 [3]
KBS, Goblet, SL KBDL
Deadlift
wup 135, 185x5
5x5: 225
Flat Bench dbells: 25-35-40-50-50-50-50 x10
then
BC
bbell wrist curl, seated: 40-40-30
Deadlift
wup 135, 185x5
5x5: 225
Flat Bench dbells: 25-35-40-50-50-50-50 x10
then
BC
bbell wrist curl, seated: 40-40-30
Tuesday Feb 13, 2018 #
Note
slept:7.0
Monday Feb 12, 2018 #
Note
long day ahead work and fixing up house before inspection
then taped auditions for mrs till 11
then taped auditions for mrs till 11