Training Log Archive: BridgeIn the 1 days ending Dec 15, 2017:
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Friday Dec 15, 2017 #
10 AM
cross training 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
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