Training Log Archive: Grandpa JamesonIn the 1 days ending Dec 19, 2014:
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Friday Dec 19, 2014 #
Note
slept:8.0
good beers with matt at pph last night. ready for the weekend and holiday.
6 AM
Cycling-Road 1:28:00 [3] 23.6 mi (16.1 mph) +1657ft
early, mellow spin with denner. killer riding temps and legs felt pretty good.
12 PM
Strength/Core (crossfit) 45:00 [3]
perfect session for how i was feeling. body felt great. hit my goal for 4 sessions this week.
5 min WU on bike
dymanic and pvc warm up
Buy In:
Press
WU: 10 x #45
5 @ 65% - #65
5 @ 75% - #75
5 or more @ 85% - #85
WOD:
3 Rounds:
10 Weighted Lunges #65
10 Back Squats #65
3 Rounds:
15 Sit-Ups
15 Toes 2 Post
3 Rounds:
20 Overhead Lunge #45
20 V-Ups
12:05 - killer my core!
5 min WU on bike
dymanic and pvc warm up
Buy In:
Press
WU: 10 x #45
5 @ 65% - #65
5 @ 75% - #75
5 or more @ 85% - #85
WOD:
3 Rounds:
10 Weighted Lunges #65
10 Back Squats #65
3 Rounds:
15 Sit-Ups
15 Toes 2 Post
3 Rounds:
20 Overhead Lunge #45
20 V-Ups
12:05 - killer my core!