Training Log Archive: silkychromeIn the 1 days ending Jan 9, 2017:
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| Mo |
Monday Jan 9, 2017 #
6 AM
Strength 1:15:00 [3]
WU:
10min AD, foam roll. 3x5 WS, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 bicep curls 2x 15#, 3x20m lunge.
THEN:
3x5 DL 65#
3x4 DL 95#
3x3 DL 125#
2x2 DL 145#
4x1 DL 165#
THEN:
5 rounds of:
6x off box lunge EL
6x primo press 35#
6x push-up
6x vertical leg raise
6x push press
rest.
CD:
10x RH, foam roll.
primo press: sit on ground, pick up barbell, lay down legs flat, bench press up, then sit up with bar above head, then strict press sitting up (aka Z press), then lay back down for 1. struggle! but a fun movement.
10min AD, foam roll. 3x5 WS, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 bicep curls 2x 15#, 3x20m lunge.
THEN:
3x5 DL 65#
3x4 DL 95#
3x3 DL 125#
2x2 DL 145#
4x1 DL 165#
THEN:
5 rounds of:
6x off box lunge EL
6x primo press 35#
6x push-up
6x vertical leg raise
6x push press
rest.
CD:
10x RH, foam roll.
primo press: sit on ground, pick up barbell, lay down legs flat, bench press up, then sit up with bar above head, then strict press sitting up (aka Z press), then lay back down for 1. struggle! but a fun movement.
8 PM
Bike (Trainer) 45:58 [3] 10.51 mi (13.7 mph) +27ft
ahr:135 max:166 shoes: LeMond Tourmalet
4x5min @ 160HR on the trainer watching Snowbuddies w Erl.