Training Log Archive: BridgeIn the 1 days ending Mar 24, 2017:
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Friday Mar 24, 2017 #
cross training 30:00 [3]
Lift with the team in the morning. Not that hard, did stations like bench, deadlift, and squat.
cross training 1:15:00 [4]
2000 meter warmup row in 9:20
Shoulders (all w/ 60 s rest):
-DB Shoulder Press (4 x 4-5 @ 35 lbs)
-Chin-ups (4 x 7-10)
-DB Lat Raise (4 x 10 @ 15 lbs)
-DB Arnold Press (4 x 10 @ 20 lbs)
-DB Shrug (4 x 8 @ 55 lbs)
-Seated DB Rear Delt Raise (4 x 8 @ 30 lbs) *need to up the weight for this next time
Ab Circuit (3x, no rest):
-20 decline crunches w/ 25 lb med ball
-10 Russian twists w/ 25 lb med ball
-2 min plank
-5 toes-to-bars
Shoulders (all w/ 60 s rest):
-DB Shoulder Press (4 x 4-5 @ 35 lbs)
-Chin-ups (4 x 7-10)
-DB Lat Raise (4 x 10 @ 15 lbs)
-DB Arnold Press (4 x 10 @ 20 lbs)
-DB Shrug (4 x 8 @ 55 lbs)
-Seated DB Rear Delt Raise (4 x 8 @ 30 lbs) *need to up the weight for this next time
Ab Circuit (3x, no rest):
-20 decline crunches w/ 25 lb med ball
-10 Russian twists w/ 25 lb med ball
-2 min plank
-5 toes-to-bars