Training Log Archive: silkychromeIn the 1 days ending Mar 16, 2015:
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| Mo |
Monday Mar 16, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x15 AS, 2x10 SD, 3x5 GS 36#, 2x10 GM PVC.
THEN:
5x FS 45#
Single Rep Ascending FS Ladder
45-55-65-75-85-90-95-100-105-110-115-120-125-130-135-140-145-150-155-160-165(fail)
THEN:
5x10 FS w heavy chains (105#)
THEN:
row 2k EZ (9:50ish)
CD:
5x3 assisted pull-up
3x15 GHD sit-up.
felt v sore from yest but rocked out some good stuff regardless. equaled FS PR on the single rep ladder. pull-ups felt decent!
10min AD, foam roll, 2x15 AS, 2x10 SD, 3x5 GS 36#, 2x10 GM PVC.
THEN:
5x FS 45#
Single Rep Ascending FS Ladder
45-55-65-75-85-90-95-100-105-110-115-120-125-130-135-140-145-150-155-160-165(fail)
THEN:
5x10 FS w heavy chains (105#)
THEN:
row 2k EZ (9:50ish)
CD:
5x3 assisted pull-up
3x15 GHD sit-up.
felt v sore from yest but rocked out some good stuff regardless. equaled FS PR on the single rep ladder. pull-ups felt decent!
11 AM
Bike (commute) 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
into work. shorts and t and heavy pack. beautiful.
7 PM
Bike (commute) 35:00 [2] 8.0 mi (13.7 mph)
shoes: Peugeot SS
to Coach's for a campfire w some jerks. and Mona the puppy. perfect weather.
11 PM
Bike (commute) 25:00 [3] 5.0 mi (12.0 mph)
shoes: Peugeot SS
home. STL is awesome.