Training Log Archive: silkychromeIn the 1 days ending Jan 24, 2014:
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| Fr |
Friday Jan 24, 2014 #
5 AM
Bike (Trainer) 1:00:00 [3]
ahr:143 shoes: LeMond Tourmalet
THTCAB trainer ride before class.
WU: 10min EZ
MAIN: 6x6min on, 2min off (first 3 @ 150W, second 3 @ 155W)
CD: 2min EZ
toe felt better this morning!
WU: 10min EZ
MAIN: 6x6min on, 2min off (first 3 @ 150W, second 3 @ 155W)
CD: 2min EZ
toe felt better this morning!
6 PM
Strength (PD FYF) 1:00:00 [3]
shoes: bare feet!
WU:
5min AD, 2x5 wall squat, 2x10 air squat, 2x5 goblet squat 25#, foam roll.
THEN:
10x45# back squat w dead stop.
THEN:
10 rounds of: 10x95# back squat w dead stop, 20sec skierg sprint, 20sec row sprint, rest.
CD:
2x50 bike crunch.
the row sprint was a sled push for everyone else but my toe made me modify. also skipped jump squats in WU. fun crew tonight. i shared a squat rack w Wenqui and girl is NAILS.
5min AD, 2x5 wall squat, 2x10 air squat, 2x5 goblet squat 25#, foam roll.
THEN:
10x45# back squat w dead stop.
THEN:
10 rounds of: 10x95# back squat w dead stop, 20sec skierg sprint, 20sec row sprint, rest.
CD:
2x50 bike crunch.
the row sprint was a sled push for everyone else but my toe made me modify. also skipped jump squats in WU. fun crew tonight. i shared a squat rack w Wenqui and girl is NAILS.