Training Log Archive: silkychromeIn the 1 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
7 AM
Run 24:41 [3] 2.6 mi (9:30 / mi) +65ft 9:16 / mi
8 AM
Strength 1:15:00 [3]
WU:
5min row, foam roll, 3x5 WS, 2x15 AS, 2x10 SD, 2x10 push-up, 2x15 push press 2x20#, 2x20 OHS PVC in rack.
THEN:
work up to heavy push press/jerk
push press = 75#
jerk = 105# PR!
THEN:
8x3 push press/jerk 75# (2x PP, 1x jerk for 8 rounds)
THEN:
4 rounds of:
10x good morning 35#
5x good morning 65#
2x good morning 85#
CD:
3x14 GHD sit-up.
in a much better headspace this morning. w Jess and Jess so we out-numbered Matt and got Katy Perry/Taylor Swift on the radio. came up with the OHS in rack, which is like a wall squat except w OH. then powered thru a new PR in jerk which is the most weight i've had above my head ever.
5min row, foam roll, 3x5 WS, 2x15 AS, 2x10 SD, 2x10 push-up, 2x15 push press 2x20#, 2x20 OHS PVC in rack.
THEN:
work up to heavy push press/jerk
push press = 75#
jerk = 105# PR!
THEN:
8x3 push press/jerk 75# (2x PP, 1x jerk for 8 rounds)
THEN:
4 rounds of:
10x good morning 35#
5x good morning 65#
2x good morning 85#
CD:
3x14 GHD sit-up.
in a much better headspace this morning. w Jess and Jess so we out-numbered Matt and got Katy Perry/Taylor Swift on the radio. came up with the OHS in rack, which is like a wall squat except w OH. then powered thru a new PR in jerk which is the most weight i've had above my head ever.
10 AM
Run 26:39 [3] 2.64 mi (10:06 / mi) +168ft 9:32 / mi