Training Log Archive: Bridge

1a. Bench Press, 5x5, 60s rest, 120#
1b. Weighted Pullups, 5x5, 60s rest, 25#
2. Deadlift, 5x5, 2 min rest, 195#
3. Weighted GHD Situps, 4x15, 30# med ball, 60s rest
4. Farmers Carry, 3x50yds, 70# Kettlebells, 60s rest

10 min w/u alternate betw. assault bike and erg

Tabatas:

2 rounds of

8 x :10/:20 Assault Bike
8 x :10/:20 Erg

5 min cooldown

Because the thought of biking for 90 minutes sounded gross.

Workout 1

Midline
3-5 sets
45 second L-sit hold
25 banded good mornings
3 wall walks (15 second hold at top)

Conditioning
4 X 500 meter row (recover 2 min between efforts)
2 X 1000 meter row (recover 4 min between efforts)
1 X 1500 meter row

Workout 2
Midline
4 sets
1 min side plank each side
15 v-ups

Conditioning
4 sets
Row 500 meters
12 burpees over the rower
rest 1 minute

Event: 30 Years of Pond Mt
 

No time for a workout, went from Pond Mtn straight to my cousin's volleyball game to dinner with my aunt and uncle.

In other news, super happy with the team's performance today, even though some of them were very unsatisfied with their performances. They're all getting better and have a lot of drive to improve!

1. Barbell Bench Press, work up to heavy single (140#), 3 min rest
2. Deadlift, work up to heavy-ish 5x5 (185#), 2 min rest
3a. Weighted Pullup, 5x5, 25# plate, 60s rest
3b. Kneeling Cable Crunch, 4x15, 57#, 60s rest

Quick workout in between SAMI cleaning, meeting up for practice, hot laundry, and spirit dinner. I call this workout "Ouch"

Warmup, then

"Ouch": 5 rounds for time of
30 cal row
30 KBS
30 Wall Balls
30 Reverse Crunch
Time: 29:00

Quick cooldown

1-2, lost to the same girl from last time by points, not submission. She was just too quick for me to keep a grip on for very long. Damn good fight though.

1. DB Chest Press, 5x5, 2 min rest, 50#
2a. Military Press, 5x5, 60s rest, 75#
2b. Bent Barbell Row, 5x5, 60s rest, 115#
3. Exercise Ball Elbow Stir-the-pots, 4x60s, 60s rest

30 min on the bike

Results of PT appointment: No running for at least the next week. Will begin training on the Alter-G next week, but until then, I'm restricted to the erg, bike, and pool.

Sucks not to be able to run and orienteer when we've had so many beautiful days outside. Really am not a fan of injuries.

1a. 5x5 Bench Press, 115#, 60s rest
1b. 5x5 Weighted Pullups, 25#, 60s rest
2. 5x5 Deadlift, 1.5x BW (185#), 2 min rest
3. 4x15 Cable Crunch, 50#, 60s rest

37 minutes on the indoor bike, about 8 miles or so, with some surges. Worked on Erin's armchair-O.

Then 10 minutes of abs and muscle-ups just for kicks.