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Training Log Archive: Stryder

In the 7 days ending Feb 15, 2014:

activity

time

miles

+ft

Weightlifting

5:25:00

Orienteering

1:05:49

2.42

(27:10)

3.9

(16:53)

14 /

15c

93%

Total

6:30:49

2.42

3.9

14 /

15c

93%

averages - sleep:10 weight:208lbs

2:05

0:00

» now

Saturday Feb 15, 2014 #

10 AM

Weightlifting (Home/Overhead work) 55:00 [3]
slept:8.0 weight:206lbs shoes: Rogue .75

Warmup: side bends, lunges, GM's
BHN Overhead press:
30k x10
35k x10
40k x10
50k x10

Front press:
50k x5

BHN Press+Push Press (1+1) x2
50k 2x2

BHN PP:
55k x4
60k x3
65k 2x3

Front PP: 65k 1x2 (missed the second of the first press)
Dropped to 45k 1x2

Squats:
45k x5
65k x4
70k x3
80k x1
85k 2x5

1 PM

Orienteering (Sharon Woods) 1:05:49 [4] *** 3.9 km (16:53 / km)
spiked:14/15c slept:8.0 weight:206lbs shoes: Inov-8 Talon 212

OCIN_Sharon_Woods_Feb_2014_5_Brown_L - Splits

Thursday Feb 13, 2014 #

5 PM

Weightlifting (Cin. Weightlifting Club) 2:05:00 [4]
slept:7.0 weight:210lbs shoes: Rogue .75

Clean (forgot my notebook...work sets only)
Warmup
Front squats: 3x2@70k

Clean off blocks:
30k 5x3
40k 5x3
47k 3x2
50k 3x2 (what worked best is to go quick with the lift, as soon as I am set...go quick...think forward then lift)

Front Squats: 5x2@80k

CGDL: 3x5@80k

Bent Rows: 3x8@60k

Split Pos. Press 3x5@35k

Wednesday Feb 12, 2014 #

12 PM

Weightlifting (Clean technique) 50:00 [3]
shoes: Rogue .75

Monday Feb 10, 2014 #

6 PM

Weightlifting (Cin. Weightlifting Club) 1:35:00 [4]
slept:7.0 weight:210lbs shoes: Rogue .75

Snatch warmup
Snatch Balance:
20k 3x5
30k 1x3
35k 5x3

3 block Snatch x3:
35k 5x3
40k 3x3

Squats:
40k x5
80k x3
100k 3x3

SGDL: 3x5@60k

SG Pulls (from ground): 10x1@60k

Bent Rows: 3x6@60k

Totals: 98 reps@4,935k (10,857#)

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