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Training Log: Bridge

In the last 7 days:

activity # timemileskm+m
  conditioning6 6:40:00 2.0 3.22
  running4 3:14:24 23.34(8:20) 37.56(5:11) 223
  Total10 9:54:24 25.34 40.78 223
averages - sleep:5.8
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MoTuWeThFrSaSu

Saturday Dec 16 #

10 AM

running long 1:29:55 [2] 10.15 mi (8:52 / mi) +200m 8:21 / mi
slept:7.0 shoes: Saucony Freedom ISO

Just some LSD with 3 big hills (ODIA, MSE, Michie). Kept the pace real slow IOT train fat-burning capacity (as opposed to carb-burning)

Friday Dec 15 #

10 AM

conditioning 1:05:00 [4]
slept:7.0

Session 4.

Warm-up:
4 rounds
6x Hang Squat Snatch @ PVC, 35#, 35#, 45#
3x Scotty Bobs @ 15#
12x Situps
12x KBS @ 12kg
Instep Stretch

Training:
A. 5 rounds
4x OHS, incr load until 4x is hard but doable. Incr to 65#
8x Chinups
5x Dislocate w/ pvc

B. 6 rounds
4x Back Squat, same deal. Incr to 175#
10x DB Floor Press, incr to 35#
3rd World Stretch

C. 4 rounds
15x Military Press, incr to 55#
15x 1-arm horizontal row, incr to 40#
Foam roll low back
3 PM

running 41:08 [2] 4.97 mi (8:17 / mi) +23m 8:10 / mi
shoes: Saucony Freedom ISO

Thursday Dec 14 #

conditioning 1:00:00 [4] 2.0 mi (30:00 / mi)
shoes: Saucony Freedom ISO

Christmas dinner workout! 7 flights of stairs, 6 times, in 4 different staircases in Washington Hall, with 3 min of abs between each. A helluva good time. Estimated distance, I have no clue how far we actually went

Wednesday Dec 13 #

conditioning 1:20:00 [4]

Got extra points on trampolines in Mil Move, and thanks to cap points, I got a B+!!

Afterwards, training session #3:

Warm-up:
4 rounds
6x Hang Squat Clean @45#
6x Bench Press @65#
12x Situps
12x KBS @12kg
Instep Stretch

Training:

A. 6 rounds
3x Power Clean increasing until 3x is hard but doable. Incr to 90#
10x Bench Press, same deal. Incr to 95#
3/3/3 toe touch complex

B. 5 rounds
3x Shoulder Hold Lunge, same deal. Incr to 44# KB (could have gone higher but it hurt to hold it up)
12x Dips
Lat + Pec Stretch

C. 4 rounds
15x DB Fly, same deal. Incr to 20#
4x Tarzan Pull-ups
Foam roll low back
3 PM

running warm up/down 16:34 [2] 2.0 mi (8:17 / mi)
shoes: Saucony Freedom ISO

running 22:59 [3] 3.02 mi (7:37 / mi)
shoes: Saucony Freedom ISO

Fartlek run. Took recoveries very easy and hard sections very fast. It was freezing.

Tuesday Dec 12 #

Note

I need to get better at snatches...
3 PM

conditioning 1:15:00 [4]
slept:5.0

Was scheduled to do a run with fartleks but it was gray and rainy and making me depressed so I decided to shift my lift to today instead.

Warm up:
4 rounds
6x Hang Squat Snatch @ Pvc, 15, 35, 45#
3x Scotty Bobs @ 15#
12x Situps
12x Swings @ 12kg
Instep Stretch

Training:
A. 5 rounds
4x The Exercise -- incr. load til 4x is hard but doable. Incr to 65#
8 chinups
5x Dislocate with PVC

B. 6 rounds
4x Back Squat --Same dealio. Incr. from 135 to 185#
10x DB Floor Press -- Incr. to 30#
3rd World Stretch

C. 4 Rounds
15x DB Military Press. Incr to 20#
15x 1-arm Horizontal Row. Incr to 35#
Foam roll low back

Monday Dec 11 #

10 AM

conditioning 45:00 [3]
slept:4.0

Mil Move. FINALLY got all 5 points on the legless rope climb!
11 AM

running 23:48 [3] 3.2 mi (7:26 / mi)
shoes: Saucony Freedom ISO

Quick Lee gate
2 PM

conditioning 1:15:00 [4]

Session 1 of Lower Body Strength/Upper Body Mass training program. There were so many goddang people in Arvin it was insane.

Warm-up:
4 rounds of
6 x Hang Squat Clean @ 45
6 x DB Bench Press @ 30 lbs
12 x Situps
12 x KBS @ 12kg
Instep stretch

Training:
A. 6 rounds
3 x Squat Clean - Incr. load each round until 3x is hard but doable (incr. to 95)
10 x DB Bench - Ditto (Incr to 45)
3/3/3 Toe touch complex

B. 5 rounds
6 x Deadlift. Same idea. (increased to 185)
12 x Dips
Lat + Pec stretch

C. 4 rounds
15 x DB Fly. Same idea. Incr. to 30 lbs
4 x Tarzan pull-ups
Foam roll low back

End with 5 min plank

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