Training Log Archive: Grandpa JamesonIn the 1 days ending Apr 5, 2016:
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Tuesday Apr 5, 2016 #
Note
slept:8.0
up early to run... will be for the next few days. Fortinet training and early meetings.
6 AM
Running 1:20:00 [3] 10.3 mi (7:46 / mi) +2060ft 6:32 / mi
shoes: Nike WH3 #2
morning run at ken caryl. up the manor house climb and back. felt kinda sluggish climbing but still put in a decent time. rolled the descent back to the truck feeling good. over dressed. pretty cold starting out but warmed up quickly.
1 PM
Strength/Core 45:00 [3]
SSD In-Season Session 3
SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
front squat warm up: 1- x #45, 8 x #65
Training:
(1) 6 Rounds
3x Front Squat #95
3x Box Jump at 24"
Lat + Pec Stretch
(2) 6 Rounds
4x Scotty Bob #20
10x Horizontal Pull ups
3x Squat to Stand
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions (face down back
extensions if no GHD)
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
(4) 3 Rounds
1' tabat calf raises
10x Kettlbell/Dumbbell Hinge Lift #20
SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
front squat warm up: 1- x #45, 8 x #65
Training:
(1) 6 Rounds
3x Front Squat #95
3x Box Jump at 24"
Lat + Pec Stretch
(2) 6 Rounds
4x Scotty Bob #20
10x Horizontal Pull ups
3x Squat to Stand
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions (face down back
extensions if no GHD)
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
(4) 3 Rounds
1' tabat calf raises
10x Kettlbell/Dumbbell Hinge Lift #20