Training Log Archive: silkychromeIn the 1 days ending Mar 18, 2015:
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Wednesday Mar 18, 2015 #
7 AM
Strength (PD Foundation) 1:15:00 [3]
WU:
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x10 push-up, 2x5 JS, 2x10 RH.
THEN:
4 rounds of (60/60) KBS 25#/rest.
THEN:
work up to heavy KB single-arm bench press on BOSU (45# w a bit of help).
5 rounds of: 10x KBSABP each arm 25#, 5x med ball drop return (3x8#, 2x10#).
THEN:
4 rounds of (30/30) MTN climber/FLR.
4 rounds of (30/30) push press/OH hold, 2x10#.
CD:
2x20m lunge.
med ball drop return is like trust fall. i laid on the ground and Matt dropped the ball from about 6', then i had to catch it and throw it back up. my L arm was stronger today on the SA stuff. legs still pretty tired from Mon FS.
10min AD, foam roll, 2x10 SD, 2x15 AS, 2x10 push-up, 2x5 JS, 2x10 RH.
THEN:
4 rounds of (60/60) KBS 25#/rest.
THEN:
work up to heavy KB single-arm bench press on BOSU (45# w a bit of help).
5 rounds of: 10x KBSABP each arm 25#, 5x med ball drop return (3x8#, 2x10#).
THEN:
4 rounds of (30/30) MTN climber/FLR.
4 rounds of (30/30) push press/OH hold, 2x10#.
CD:
2x20m lunge.
med ball drop return is like trust fall. i laid on the ground and Matt dropped the ball from about 6', then i had to catch it and throw it back up. my L arm was stronger today on the SA stuff. legs still pretty tired from Mon FS.
10 AM
Bike 40:00 [2] 9.0 mi (13.5 mph)
shoes: Peugeot SS
EZ ride in. pink socks because OWWWP.
6 PM
Run 1:06:00 [3] 6.4 mi (10:19 / mi) +200ft 10:01 / mi
shoes: Salomon Speedcross M8 teal
to FS to drop off empty egg cartons and jars. they had free Schlafly so i put a 6pk in my pack for the run home. got super bonky a few times so had to walk a bit.
new Speedcrosses. I think I like the Fellraisers better? need some more testing time.
new Speedcrosses. I think I like the Fellraisers better? need some more testing time.