Training Log Archive: DARTvg

High octane work out out: Plyos and core
-Crawl with weights, one armed rows and push ups
-Weighted lunges
-Oblique twists on the bosu
-Roman chair double leg shoutouts over the foam roller
-Russian twist on the new machine
x2

Bear crawl forward and backwards x2
reverse lunges
lunge with twist and weighted ball
sideways slide with squat
squat with a weighted ball and shootout

Paddle from NWOC with Andrew past Madison Park and back...great way to start the day.

grain silos and back...with 100 push ups and 3 sets of 5 straight legged pull ups and 30 sit ups

south end of lake samamish w/robin

15 minute sauna session followed by low intensity weights and core. Was going to make this my day off but couldn't dis the lunch crew.

Gave the legs a rest and did not lift or focus on them.

Commute

Long commute home: South end, Lincoln, Coal Creek, New Castle , Lakemont, Home

15 minute sauna with stretching to get started...I've been doing sauna sessions for heat training.

10 minutes of using the foam roller on the IT, Hamstrings and GLutes...I'm tight.

1 hour work out...could feel the lactic acid flushing.
Squats 4 sets x 12 reps
Pull ups - Overhand 4 Sets x 10 reps
Hamstring Curls (ouch)
Bench - 4 sets x 15 reps
Step ups - 4 sets x 12 reps
Arnolds - 3 sets x 12 reps
Reverse crunch
leg raises
Biceps - lower half, upper half, full deal x 15 reps each
Skull Crushers - 3 sets x reps
Dips
missing some more

(Peterisoba cont) Last 4 hours of rogain for us. Feet were tore up from scrambling, river walking and boulder hopping earlier in the day. We took a 5 minute nap but otherwise got to the TA finish around 4:15 AM...worked. The bushwhacking was very dense, Peteris laid out the course to entice people into bushwhacks that were nearly impassible. We made a couple of small good choices, otherwise we usually took the long way around on most routes. It was good fun and dun to see everyone out there...Alex, tamara, clint, collin , connie, Murray, christie, peteris and anyone else I am forgetting.

Posted a small low key write up here:
http://www.dartadventure.com/index.php/teamnews/70...

C • cool 5

(Peterisoba) awesome course. This is estimated as it was bike/run/ropes/bike/run/rogaine

(Peterisoba) Estimate. River run off the bat, up a hill, ropes. Green Mt. and then the mountain to the south of it. Then the first5 hours of teh rogaine...awesome course layout and training for PQ. Props to Peteris who made a fun adn challenging course.