Training Log Archive: BridgeIn the 7 days ending Feb 1, 2020:
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Saturday Feb 1, 2020 #
5 AM
cross training 40:00 [2]
Battalion PT
12 PM
biking 50:00 [3] 15.0 mi (3:20 / mi)
Legs sore. Cross-training day.
Friday Jan 31, 2020 #
cross training 50:00 [4]
1. Back squat, 4x5 incr to 165, 1x3 @190, 1x8 145
2. Bench press, 4x5 incr to 125, 1x3 @140, text 1RM to 160, 1x8 @105
3. Row, 4x5 incr to 110, 1x3 @125, 1x8 @105
2. Bench press, 4x5 incr to 125, 1x3 @140, text 1RM to 160, 1x8 @105
3. Row, 4x5 incr to 110, 1x3 @125, 1x8 @105
running 26:16 [2] 3.0 mi (8:45 / mi)
shoes: Liberty
Thursday Jan 30, 2020 #
cross training 1:00:00 [4]
ACFT Training
1. Warmup
1x Arvin lap
Tuck jump/push press form work
2. Deadlift
3x5 moderate weight
3. Power throw work
3 rounds of
10 Tuck jumps
10 Push press
10 Iron mikes
60s rest
4. Stair sprints
5 rounds of
STH to 3rd Floor
15 T-pushups
Walk down recovery
5. Core
5 rounds of
30s plank
15s/side bird dogs
30s bent leg raise
30s seated leg tuck
60s rest
6. 3x Max reps Leg tucks
1. Warmup
1x Arvin lap
Tuck jump/push press form work
2. Deadlift
3x5 moderate weight
3. Power throw work
3 rounds of
10 Tuck jumps
10 Push press
10 Iron mikes
60s rest
4. Stair sprints
5 rounds of
STH to 3rd Floor
15 T-pushups
Walk down recovery
5. Core
5 rounds of
30s plank
15s/side bird dogs
30s bent leg raise
30s seated leg tuck
60s rest
6. 3x Max reps Leg tucks
Wednesday Jan 29, 2020 #
9 AM
cross training (lift) 40:00 [4]
1. Front squat, 4x5, incr to 125
2. Strict press, 4x5, incr to 85
3. Deadlift, 4x5, incr to 250
2. Strict press, 4x5, incr to 85
3. Deadlift, 4x5, incr to 250
4 PM
running 40:09 [2] 4.05 mi (9:55 / mi) +100m 9:12 / mi
shoes: Saucony Ride
Recovery run with map
cross training (core/hips) 10:00 [3]
Tuesday Jan 28, 2020 #
running warm up/down 14:13 [2] 1.73 mi (8:13 / mi)
shoes: Liberty
running intervals 13:22 [4] 2.0 mi (6:41 / mi)
shoes: Liberty
4x800 at about 10k pace.
3:24/3:24/3:15/3:19
3:24/3:24/3:15/3:19
running warm up/down 4:32 [1] 0.4 mi (11:20 / mi)
shoes: Liberty
cross training 10:00 [3]
3 rounds of:
5 pullups
15 T-pushups
7 knee tucks
30s rest
5 pullups
15 T-pushups
7 knee tucks
30s rest
Monday Jan 27, 2020 #
9 AM
cross training (lift) 45:00 [3]
1. Back squat, 5x5, incr to 190 (last set only 4)
2. Bench press, 5x5, incr to 135
3. Row, 5x5, incr to 125
2. Bench press, 5x5, incr to 135
3. Row, 5x5, incr to 125
4 PM
running long 1:22:51 [3] 10.26 mi (8:04 / mi)
shoes: Saucony Ride
Ft. Montgomery and back
Sunday Jan 26, 2020 #
Note
(rest day)
Short walk along the Charles before driving back to West Point