Training Log Archive: nlewiswalls

Warm up jog up to the golf course (so mostly uphill)...did this after our now normal active warm-up routine indoors

5 x 1000m intervals @ 400m active rest

Did these on the golf course, so there was a great deal of snow and some cool hills. Also of note, did these in my Vibrams, which was awesome and cold -- probably would have been slower in regular running shoes due to the snow. Some of the later splits were more impressive (and more downhill), however.

Splits:

1 4:59
2 4:56
3 4:49
4 4:24
5 4:15

Cool-down jog back to the barracks after the workout...switched back to my running shoes.

Back/Biceps/Forearms day in the Pershing Weightroom:

8, 6, 6, 6, 5, 5 reverse barbell row @ 135, 155, 155, 155, 165, 165 lbs.
Supersetted with
3 x 20 leg levers
2 x 20 knee raises

3 x 9 dumbbell curls @ 40 lbs. (each side)
Supersetted with
3 x 20 kettlbell swings @ 45 lbs.

3 x 12 reverse dumbbell curls @ 30 lbs. (each side)
Supersetted with
3 x 25 iron abs

6, 6, 7 SA dumbbell rows @ 90 lbs. (each side)
Supersetted with
3 x 20 push-ups (used perfect push-up just to see what it was like, unimpressed)

3 x 6 hammer dumbbell curls @ 50 lbs. (each side)
Supersetted with
4, 6, 8 reverse barbell row @ 165, 155, 135 lbs.