Training Log Archive: silkychromeIn the 1 days ending Jan 18, 2017:
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Wednesday Jan 18, 2017 #
6 AM
Strength 1:15:00 [3]
WU:
10min bike, foam roll, 2x5 WS, 3x10 AS, 2x10 SD, 3x10 strict press 10s/12s/15s, 2x20m lunge, 3x10 RH.
THEN:
4 rounds of:
5x GS (36# for 2 and 45# for 2)
5x step-up 18" EL
5x lunge EL
10x RH 20#
rest.
THEN:
4 rounds of:
5x strict press 35#
5x push press 35#
5x SLDL EL 35#
10cal on bike in <45sec
rest.
CD:
5x60sec plank
10min bike, foam roll, 2x5 WS, 3x10 AS, 2x10 SD, 3x10 strict press 10s/12s/15s, 2x20m lunge, 3x10 RH.
THEN:
4 rounds of:
5x GS (36# for 2 and 45# for 2)
5x step-up 18" EL
5x lunge EL
10x RH 20#
rest.
THEN:
4 rounds of:
5x strict press 35#
5x push press 35#
5x SLDL EL 35#
10cal on bike in <45sec
rest.
CD:
5x60sec plank
6 PM
Run 1:00:07 [3] 6.03 mi (9:58 / mi) +367ft 9:26 / mi
ahr:151 max:169 shoes: Brooks Racer ST U8 #3 neon
EZ jogaroo w T-dawg.