Training Log Archive: Trailrat

Crossover Symmetry- Hips And shoulders

Warmup: Airbike, mobility and drills

FT : 9 mins 23 secs | Rx'd
40 Air Bike Calories
20 Bar Facing Burpees
15 Squat Snatches, 65% 1RM | 75 lbs
20 Bar Facing Burpees
40 Air Bike Calories

Ruck with 30lb pack

Garage Gym

Warmup: Airbike and mobility

Back Squat Warmup sets:
10x 65lbs
10x 95lbs
10x 115x

Wendler Back Squat: Week 4 : Completed | Rx'd
Sets
5 Back Squats, 60% 1RM | 135 lbs
5 Back Squats, 65% 1RM | 155 lbs
5 Back Squats, 70% 1RM | 175 lbs

-- 5 strict pullups after every set (30 total)


Barbell Step Up (Back Rack) 5x20 : 7500 lbs
Sets
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs
20 Back Rack Barbell Step-ups | 75 lbs


Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs |
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs


GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

Stretching and rolling