Attackpoint AR - performance and training tools for adventure athletes

Training Log: Bridge

In the last 7 days:

activity

time

miles

cross training

3:30:00

hiking

2:00:00

5.0

(24:00)

8.05

(14:55)

running

1:18:34

9.69

(8:06)

15.6

(5:02)

Total

6:48:34

14.69

23.64

2:00

0:00

Tuesday Feb 18 #

9 AM

cross training (lift) 50:00 [4]

1. Front squat, 4x5, incr to 140
2. Strict press, 4x5, incr to 80, 1x3 @ 85
3. Deadlift, 4x5, incr to 250, 1x3 @ 270

Monday Feb 17 #

hiking 2:00:00 [2] 5.0 mi (24:00 / mi)

Short hike at Palisades Interstate Park with Lupe. Nice views!

Sunday Feb 16 #

Note
(rest day)

Adventures in Manhattan featuring drag brunch, pigeons, and friends

Quick lift with Lupe at a gym in North Bergen. Not too bad with the exception of a very annoying man who kept slamming down weights and being excessively loud.

1. Back squat, 4x5 incr to 155#, 1x3 175#, 1x8 145#
2. DB Bench press, 5x5, incr to 55#
3. Bent DB row, 4x5, incr to 70#
4. Max rep pullups

Friday Feb 14 #

running 34:37 [2] 4.0 mi (8:39 / mi)
shoes: Liberty

Treadmill before lunch.

Thursday Feb 13 #

9 AM

cross training (lift) 45:00 [4]

1. Front squat, 4x5, incr to 135
2. Strict press, 4x5, incr to 80, 1x3 @ 85
3. Hex bar Deadlift, 4x5, incr to 240, 1x3 @250

4 PM

cross training 50:00 [4]

Great ACFT prep workout by James!

1. Warm Up:
2 Min Easy--1 Min Hard--2 Min Easy Cardio Machine
10 Inch Worms
10 Air Squats

2. Anaerobic and Muscular Endurance:
1 Stair Way to Heaven AFAP
15 Hand-Release pushups
20 Mountain Climbers (10 each leg)
20 Jumping Jacks
Return to Bottom Slowly
X4

3. Power, Carry, and Trunk Strength:
Goblet Squat x8 (KB or DB)
Deadlift x8 (150#)
KB Swings x10
AMRAP Pullups
1 Minute Rest
X4

4. Core:
3x 4-12 Leg Tucks
60sec Rest