Training Log Archive: silkychromeIn the 1 days ending Nov 18, 2014:
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Tuesday Nov 18, 2014 #
Note
woke up with really painful R big toe. i think my toenail is digging into skin. gross! cleaned it up and it improved throughout the morning.
instead of going to the gym, i finished my CW8 race report: http://silkychrome.blogspot.com/2014/11/race-repor...
instead of going to the gym, i finished my CW8 race report: http://silkychrome.blogspot.com/2014/11/race-repor...
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x15 OHS.
THEN:
3 rounds of 6-way barbell complex: 6x DL-BOR-HC-FS-PP-BS-PU. did 45#-50#-50#.
THEN:
3 rounds of: 4x (30sec/60sec) row hard/EZ. had to stay above 130m each 30sec interval. was between 130-134m for everything.
THEN:
6x 100m row sprints w full recovery. times between 22.7sec and 23.3sec.
CD:
4x10 GHD sit-up.
squeezed into PD for a rare pm sesh. so many people! but great vibe. lots of positive stuff happening. everything felt like "tempo" effort tonight - work but not dying. i had to remember how to row but that finally came around during the second set of 30/60.
10min AD, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x15 OHS.
THEN:
3 rounds of 6-way barbell complex: 6x DL-BOR-HC-FS-PP-BS-PU. did 45#-50#-50#.
THEN:
3 rounds of: 4x (30sec/60sec) row hard/EZ. had to stay above 130m each 30sec interval. was between 130-134m for everything.
THEN:
6x 100m row sprints w full recovery. times between 22.7sec and 23.3sec.
CD:
4x10 GHD sit-up.
squeezed into PD for a rare pm sesh. so many people! but great vibe. lots of positive stuff happening. everything felt like "tempo" effort tonight - work but not dying. i had to remember how to row but that finally came around during the second set of 30/60.