Training Log Archive: silkychromeIn the 1 days ending Jan 28, 2014:
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Tuesday Jan 28, 2014 #
6 PM
Strength (PD) 1:00:00 [3]
WU:
10min row (2000m), foam roll, 3x5 wall squat, 2x10 air squat, 3x5 SDs, 3x20 GHD sit-up
THEN:
work up to heavy back squat (10x45#, 6x75#, 3x95#, 1x115#, 1x125#, 1x135#, 1x145#, 1x155# new PR)
THEN:
6x1 back squat @ 135#
THEN:
5 rounds of: row 150m fast (~1:50/500m pace for me), farmer hold 2x45#, OH hold 2x10#.
w Kimmy and Katie, two of the most talkative people ever. but in a fun way. i may have been able to go heavier on the back squat but it would have gotten ugly. i need to work on my technique a little more, being more powerful out of the bottom of the squat. happy to keep it under control for now. farmer holds at the end were hard, but OH holds EZ.
also posted POCAR report http://silkychrome.blogspot.com/
10min row (2000m), foam roll, 3x5 wall squat, 2x10 air squat, 3x5 SDs, 3x20 GHD sit-up
THEN:
work up to heavy back squat (10x45#, 6x75#, 3x95#, 1x115#, 1x125#, 1x135#, 1x145#, 1x155# new PR)
THEN:
6x1 back squat @ 135#
THEN:
5 rounds of: row 150m fast (~1:50/500m pace for me), farmer hold 2x45#, OH hold 2x10#.
w Kimmy and Katie, two of the most talkative people ever. but in a fun way. i may have been able to go heavier on the back squat but it would have gotten ugly. i need to work on my technique a little more, being more powerful out of the bottom of the squat. happy to keep it under control for now. farmer holds at the end were hard, but OH holds EZ.
also posted POCAR report http://silkychrome.blogspot.com/