Training Log Archive: Bridge

Hour of moderate intensity spinning. Did this week's armchair the entire time.

Lift with the team in the morning. Not that hard, did stations like bench, deadlift, and squat.

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

Sufferfest bike workout, focusing on endurance. Four stages--a light tempo section, two race simulations with attacks, and an intense time trial.

2000 meter row in 9:07

Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 15 lbs, 3 x 10 @ 20 lbs)
-Seated Curls (3 x 10 w/ 40 lb plate)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 35 lb DB, 3 x 12 w/ 40 lb DB)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (3 x 12)

End just for fun:
3 x 7 ring pull-ups
2 x (15 deep incline crunch w/ 25 lb plate, 5 toes-to-bars)

Set a control with Andy at Camp Shea for the brigade land nav event. Snow was deep, so it took a lot longer than anticipated. Hopefully this won't aggravate my foot, it was feeling a bit funny after having to sprint to class the other day.

I think every time I do a Sufferfest bike workout another little piece of my soul shatters into a bunch of tiny, fabulous rainbow cubes and is lost into the ether. In other words, this was a really good workout consisting of a tough climb, a ton of intervals, and a mock race that absolutely slaughtered me.

C • :-) 1

10 min bike w/u

Back
-50 push-ups
-SUPERSET: Seated Cable Row & Lat Pulldown (3 x 10)
-Hyperextensions (to failure with 25 lb plate, drop plate and do 10 more)

Chest and abs
Warmup:
-Push-up to standing (10)
-Sumo Squat DB Press (15 w/ 10 lb DBs)
-Cross Under Knee Tuck (15)
Circuit I (3x):
-DB Chest Press (10 @ 40 lbs)
-Double Med Ball Push-up (15)
-Med Ball Crunch-up (15)
Circuit II (2x):
-Alternating Stability Ball Chest Press (10 @ 35 lbs)
-Diamond Push-up (15)
-Trunk Twist w/ press (12 w/ 25 lb plate)
Circuit III (2x):
-Explosive Bosu Plank to Push-up (15)
-Seated Bicep curl (10 @ 20 lbs)
-Bosu Mtn Climbers (30)

20 min bike (5 min w/u, 10 x 30 hard/60 recover)

Bodyweight workout, minimal rest:
1a. Push-Up, 5 x failure
1b. Dead-Hang Chin-Up, 5 x 8-12
Rest: 60 seconds
2a. Bodyweight 1 ¼ squat, 5 x failure
2b. Glute Bridge, 5 x 12
Rest: 60 seconds
3a. Dip, 4 x 8-12
3b. Inverted Row, 4 x 8-12
Rest: 60 seconds
4a. Plank, 3 x 60 seconds
4b. Prone Back Extension, 3 x 12