Training Log Archive: BridgeIn the 7 days ending Sep 10, 2018:
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Monday Sep 10, 2018 #
8 AM
cross training 45:00 [3]
1. Bench Press 5x5 @ 105-115#, 60s rest
2. Weighted Pullups 5x5 @ 20#, 60s rest
3a. Deadlift 5x5 @ 185#, 3 min rest
3b. Reverse Crunch 4x15
2. Weighted Pullups 5x5 @ 20#, 60s rest
3a. Deadlift 5x5 @ 185#, 3 min rest
3b. Reverse Crunch 4x15
4 PM
cross training 55:00 [3]
Moved practice inside because of heavy rain.
Warmup:
500m row or 400m run or 800m bike
Then 3 rounds of:
5 Pullups
10 Hand-release Pushups
15 Air Squats
9/11 TRIBUTE WOD (modified):
2001m hard assault bike
11 Burpees
11 KB or DB Thrusters
11 Chest-to-Bar Pull-Ups
11 KB or DB Cleans
11 Diamond Pushups
11 Kettlebell Swings
11 Toes-to-Bar
11 OH Plate Walking Lunge (modified by doing OH Press)
11 KB or DB Push Jerks
2001 hard row
Warmup:
500m row or 400m run or 800m bike
Then 3 rounds of:
5 Pullups
10 Hand-release Pushups
15 Air Squats
9/11 TRIBUTE WOD (modified):
2001m hard assault bike
11 Burpees
11 KB or DB Thrusters
11 Chest-to-Bar Pull-Ups
11 KB or DB Cleans
11 Diamond Pushups
11 Kettlebell Swings
11 Toes-to-Bar
11 OH Plate Walking Lunge (modified by doing OH Press)
11 KB or DB Push Jerks
2001 hard row
Sunday Sep 9, 2018 #
Event: DVOA Hickory Run Sand Spring
Note
(rest day)
yeet
Saturday Sep 8, 2018 #
Event: DVOA Hickory Run Sand Spring
10 AM
biking 1:10:00 [3] 11.9 mi (5:53 / mi) +240m 5:32 / mi
With the rental bike out at Hickory Run. Found a bunch o' boulders.
1 PM
biking 2:20 [2] 0.25 mi (9:20 / mi)
RIP the bike chain
Friday Sep 7, 2018 #
5 AM
swimming 30:00 [3]
About 300yd of warmup drills, 600ish yds of freestyle, and another 400ish or so of more drills and sidestroke technique
9 AM
cross training (lift) 50:00 [4]
1. Bench Press. Build to heavy 3 reps, 2-3 min rest. Built to 125#.
2. Military Press. Same drill as above. Built to 85#.
3a. 4x5 Weighted Pullups, 20#
3b. 4x15 Cable Crunch, 50#
2. Military Press. Same drill as above. Built to 85#.
3a. 4x5 Weighted Pullups, 20#
3b. 4x15 Cable Crunch, 50#
Thursday Sep 6, 2018 #
8 AM
cross training (combatives) 40:00 [3]
Quote of the day: "Wow, that felt good!" -my sparring partner after I tried to choke her out and instead ended up popping her back
9 AM
cross training tempo 30:00 [4] 6.0 km (5:00 / km)
Erg Tempo intervals.
Warmup 5 min (1000m)
2 x 2000m at around tempo run pace (~2:10/500m), 2:30 rest
First time: 9:02, avg around 2:15 because of frequent adjustments on resistance
Second: 8:49, negative split with strong finish
Cooldown 5 min (1000m)
Warmup 5 min (1000m)
2 x 2000m at around tempo run pace (~2:10/500m), 2:30 rest
First time: 9:02, avg around 2:15 because of frequent adjustments on resistance
Second: 8:49, negative split with strong finish
Cooldown 5 min (1000m)
5 PM
cross training (core) 15:00 [4]
Wednesday Sep 5, 2018 #
8 AM
cross training (combatives) 45:00 [3]
Drills, sneaky things, and sparring
9 AM
cross training (lift) 40:00 [4]
Already warmed up from combatives, right into:
1. 3x5 Bench Press @ 80% 1RM (105-110#), 2 min rest
2a. 5x5 Military Press @ 70% 1RM (70-75#), 60s rest
2b. 5x5 1-arm DB Row (55#), 60s rest
3. 8 EMOM Max time dead hang from pullup bar
1. 3x5 Bench Press @ 80% 1RM (105-110#), 2 min rest
2a. 5x5 Military Press @ 70% 1RM (70-75#), 60s rest
2b. 5x5 1-arm DB Row (55#), 60s rest
3. 8 EMOM Max time dead hang from pullup bar
8 PM
cross training 30:00 [3]
Lap swim was closed, got in some biking instead.
Tuesday Sep 4, 2018 #
9 AM
cross training intervals (erg) 40:00 [4]
Erg intervals.
10 min warmup then
3 rounds of
5 x 60s sprint, 60s rest
2 min rest between rounds
10 min warmup then
3 rounds of
5 x 60s sprint, 60s rest
2 min rest between rounds
1 PM
Note
Results of X-rays and PT consultation: definite sign of a stress reaction, so no high-impact activity for the next 2 weeks. After that 2 weeks, I'll slowly ease back into running, but I definitely won't be running at Hickory Run or Pond Mtn. Getting an MRI sometime next week, so that should tell us a bit more about what's going on.
5 PM
cross training (core) 15:00 [3]
Lots of abs in between doing homework and yoga while waiting for the team to get back in.