Training Log Archive: jemmersonIn the 1 days ending Oct 13, 2017:
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Friday Oct 13, 2017 #
8 AM
Running 41:04 [2] 7.42 km (5:32 / km) +47m 5:22 / km
shoes: Inov8 Terraclaw 250
1 PM
Running warm up/down 8:44 [2] 1.51 km (5:47 / km) +33m 5:13 / km
shoes: Inov8 F-lite 230
to / from MC
S&C 1:00:00 [3]
Rolling and mobility stuff
4 sets of:
6 box jumps and landings
5 front squats (20kg, 30kg, 32.5kg, 32.5kg)
Band walks
3 sets of:
6 push press (20kg, 25kg, 27.5kg)
8 RDLs (40kg, 50kg, 50kg)
30s dish hold
3 sets of:
10 glute bridges, without touching floor between reps (40kg)
10 single leg calf raises each side
First week back so keeping all weights low and easing back in.
4 sets of:
6 box jumps and landings
5 front squats (20kg, 30kg, 32.5kg, 32.5kg)
Band walks
3 sets of:
6 push press (20kg, 25kg, 27.5kg)
8 RDLs (40kg, 50kg, 50kg)
30s dish hold
3 sets of:
10 glute bridges, without touching floor between reps (40kg)
10 single leg calf raises each side
First week back so keeping all weights low and easing back in.