Training Log Archive: BridgeIn the 7 days ending Dec 22, 2018:
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Saturday Dec 22, 2018 #
5 PM
running 15:40 [2] 1.66 mi (9:26 / mi)
(rest day) shoes: Saucony Freedom 2.0
Did my run rehab sesh with my little bro and the dog. He's not exactly a distance runner (yet), so it was not exactly fun for him, but it was good sibling bonding time.
Friday Dec 21, 2018 #
5 AM
cross training 50:00 [4]
slept:5.5
Lift:
1. KB Goblet Squat, 3x10, 60s rest, 45#
2. Back Squat, 5x5, 90s rest, 135#
3. Front Squat, 4x6-8, 60s rest, 105#
METCON: "Felix the Cat"
6 Rounds for Time
9 Wall Balls
9 KBS
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
Only ended up doing half this Hero WOD because of a legitimate concern that if I continued I'd end up spewing all over the Buckner Room floor. Really really love taking medications that make nausea a problem when it never was before.
On a side note there is water seeping through the barracks floor. Pretty sure floors aren't supposed to do that. Especially on the 5th floor of Mac Short. This is truly an interesting morning.
1. KB Goblet Squat, 3x10, 60s rest, 45#
2. Back Squat, 5x5, 90s rest, 135#
3. Front Squat, 4x6-8, 60s rest, 105#
METCON: "Felix the Cat"
6 Rounds for Time
9 Wall Balls
9 KBS
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
Only ended up doing half this Hero WOD because of a legitimate concern that if I continued I'd end up spewing all over the Buckner Room floor. Really really love taking medications that make nausea a problem when it never was before.
On a side note there is water seeping through the barracks floor. Pretty sure floors aren't supposed to do that. Especially on the 5th floor of Mac Short. This is truly an interesting morning.
Thursday Dec 20, 2018 #
8 AM
running 30:00 [2] 3.03 mi (9:54 / mi)
shoes: Saucony Freedom 2.0
2 x 5/10. No pain, upped the pace during the run a little. Running feels weird now and I don't appreciate that.
cross training 10:00 [4]
Quick core WOD.
10 min AMRAP:
8 T2B
8 DB Thrusters 25#
12 DB Walking Lunges 25#
5 rounds completed. Those lunges hurt like hell.
10 min AMRAP:
8 T2B
8 DB Thrusters 25#
12 DB Walking Lunges 25#
5 rounds completed. Those lunges hurt like hell.
Wednesday Dec 19, 2018 #
cross training 55:00 [4]
Lift:
1. KB Deadlift, 3x10, 60s rest, 90#
2. Deadlift, 5x5, 90s rest, 195#
3. Romanian Deadlift, 4x6-8, 60s rest, 135#
4a. Bench Press, 3x10, 115#
4b. L-Sit Pullups, 3x5, 60s rest
METCON: "Helen, Modified"
3 RFT
400m Row
21 KBS 35#
12 Pullups
Score: 11:58
First improve area: pullups. Could not complete unbroken. Second improve area: row. Need to get more consistent with tempo, keep it between 2:00/500m pace instead of bouncing all over the place.
1. KB Deadlift, 3x10, 60s rest, 90#
2. Deadlift, 5x5, 90s rest, 195#
3. Romanian Deadlift, 4x6-8, 60s rest, 135#
4a. Bench Press, 3x10, 115#
4b. L-Sit Pullups, 3x5, 60s rest
METCON: "Helen, Modified"
3 RFT
400m Row
21 KBS 35#
12 Pullups
Score: 11:58
First improve area: pullups. Could not complete unbroken. Second improve area: row. Need to get more consistent with tempo, keep it between 2:00/500m pace instead of bouncing all over the place.
Tuesday Dec 18, 2018 #
3 PM
running 30:00 [2] 2.98 mi (10:04 / mi)
shoes: Saucony Freedom 2.0
2 x 5/10. First time running outside in ages. Awesome day to be out, so clear that you can see the Catskills out past the hills up the Hudson.
cross training 15:00 [3]
Durante Core: 5 Rounds of
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
60s rest
Then played around on the pullup bar and rings, doing muscleups.
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
60s rest
Then played around on the pullup bar and rings, doing muscleups.
Monday Dec 17, 2018 #
10 AM
cross training 1:00:00 [4]
Lift:
1. DB Bench Press, 3x10, 60s rest, 35#
2. Bench Press, 5x5, 90s rest, incr to 135#
3. Weighted Diamond Pushups, 3x10, 60s rest, 15# plate
4a. Military Press (switch to thrusters when reach failure), 3x10, 65#
4b. Ring Dips, 3x5
METCON:
4 RFT of
10 cal Assault Bike
6 Power Cleans 85#
200m row
--2 min rest--
Score: 16:50
Switched from squat-focused lift to bench because of tenderness on top of foot.
1. DB Bench Press, 3x10, 60s rest, 35#
2. Bench Press, 5x5, 90s rest, incr to 135#
3. Weighted Diamond Pushups, 3x10, 60s rest, 15# plate
4a. Military Press (switch to thrusters when reach failure), 3x10, 65#
4b. Ring Dips, 3x5
METCON:
4 RFT of
10 cal Assault Bike
6 Power Cleans 85#
200m row
--2 min rest--
Score: 16:50
Switched from squat-focused lift to bench because of tenderness on top of foot.
Sunday Dec 16, 2018 #
running 30:00 [2] 3.07 mi (9:46 / mi)
(rest day) shoes: Saucony Freedom 2.0
1/5. No pain, just some weird discomfort. Will be avoiding most stupid shit this week as a precaution.
Note
Training schedule for the upcoming week (TEEs whooo). Going to limit myself to one workout a day IOT maximize study time and prevent myself from being stupid. Hopefully.
Monday: Squat-focused lift + METCON
Tuesday: Run progression after morning TEE + Core
Wednesday: Deadlift-focused lift + METCON before TEE
Thursday: Run progression + Core-focused METCON
Friday: Bench-focused lift + METCON early morning before TEE
Saturday: Run progression when home
Monday: Squat-focused lift + METCON
Tuesday: Run progression after morning TEE + Core
Wednesday: Deadlift-focused lift + METCON before TEE
Thursday: Run progression + Core-focused METCON
Friday: Bench-focused lift + METCON early morning before TEE
Saturday: Run progression when home