Training Log Archive: bbrooke

Event: RMOC Chatfield State Park
 

Red course at Chatfield State Park South. Except for heading for #11 instead of #1 when I left the start, I did much better than at the recent Kelly Dahl meet -- although this isn't the most challenging area (it's pretty open). I probably should have taken the straight trail from #3 to #4, instead of the squiggly trail (and then I overshot the control by a bit). I chose to take the trails the long way from #5 to #6, rather than fighting through all the thick brush along the river. I wanted to be on the trail right along the west bank of the river, but I left #5 at the wrong angle.

This was our last "real" meet of the year, and we had a really good turn-out.

Results

C • last "real" meet 5

Red - Splits

I was late so I missed the group warm-up stuff...

Warm-up: 500m row and 100 jump-rope singles.

Deadlift: warm-up and then 5-3-1+ reps at 75-85-95% of one-rep max (assumed to be 150#).

65# x 8
85# x 6
---------------
105# x 5
120# x 3
140# x 5

Floor press: warm-up and then 5-3-1+ reps at 75-85-95% of one-rep max (assumed to be 70#).

35# x 10
---------------
50# x 5
55# x 3
60# x 5

Assistance work -- five rounds of: deadlift x 3 @ 70% / max push-ups. I only did three rounds, at 105#. Did 8-6-6 push-ups which is very few, but I was trying to do them properly...

Three-mile jog from the gym, with another woman from the class.

- Warm-up: 800m jog, dynamic stretching, hand stands, and negative pull-ups.

- Warm up on push-press and deadlift.

- As many reps as possible in 20 minutes: 65# push-press x 15 / 20" box jumps x 15 / 65# straight-leg deadlift x 15. I completed 7 rounds using 35# on the push-press and 55# on the deadlift. I probably should have bumped up a few pounds on each.

- Lunge steps, dynamic stretching, miscellaneous planks, squats x 15, and jumping jacks x 30 to warm up.

- Back squat warm-up: squat position x 30 seconds, 45# x 8, 65# x 5.

- Back squat work-out: 75% x 5, 85% x 3, 95% x 1+. I used 75#, 85# and 95#; did 5 reps on the last set.

- Three rounds: GHD sit-ups x 12 / back extensions x 12.

- 25-yard sled pushes: 100# x 1, 120# x 3.

Climbing at the indoor gym again. Just eight routes this time, instead of ten: 5.9, 5.9, 5.9, 5.10-, 5.10-, 5.10, 5.9 and 5.9.

Two attempts at a dead-hang pull-up. Still can't do it.

45# push-press x 10.

45# press x 10.