Training Log Archive: silkychromeIn the 1 days ending Dec 27, 2013:
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Friday Dec 27, 2013 #
6 AM
Bike (Trainer) 1:30:00 [3]
ahr:127 max:160 shoes: LeMond Tourmalet
just getting legs moving. mini main set 4x5min @ 170W, 5min EZ.
6 PM
Strength (PD FYF) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min AD, 2x20m lunge forward, 2x20m OH lunge forward 8#, 2x10 SDs
THEN:
3 rounds of DBs (2 8# for me): 10x dead lift, 10x bent-over row, 10x upright row, 10x strict press, 10x curl, 10x overhead squat, 10x Sots press (no weight for Sots)
THEN:
3 rounds of: 6x goblet squat 36#, 90sec row, rest. (349m, 365m, 381m)
THEN:
3 rounds of: 10x kettle bell dead lift 2x36#, 10x plank pull on rack, row 250m, rest (1:04.7, 1:00.9, 1:00.1)
CD:
foam roll
another awesome night in the gym. old school Metallica blaring!! failed hard on the plank pulls but that's just where i'm at. forearms were exploding. probably could have gone heavier w the kettle bell stuff but i'm not here to chase weights, especially with Little Woods tomorrow.
5min AD, 2x20m lunge forward, 2x20m OH lunge forward 8#, 2x10 SDs
THEN:
3 rounds of DBs (2 8# for me): 10x dead lift, 10x bent-over row, 10x upright row, 10x strict press, 10x curl, 10x overhead squat, 10x Sots press (no weight for Sots)
THEN:
3 rounds of: 6x goblet squat 36#, 90sec row, rest. (349m, 365m, 381m)
THEN:
3 rounds of: 10x kettle bell dead lift 2x36#, 10x plank pull on rack, row 250m, rest (1:04.7, 1:00.9, 1:00.1)
CD:
foam roll
another awesome night in the gym. old school Metallica blaring!! failed hard on the plank pulls but that's just where i'm at. forearms were exploding. probably could have gone heavier w the kettle bell stuff but i'm not here to chase weights, especially with Little Woods tomorrow.