Training Log Archive: Grandpa JamesonIn the 1 days ending Apr 8, 2016:
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Friday Apr 8, 2016 #
Note
slept:8.0 weight:150lbs
good sleep. woke up at 530 wide awake. lame. feeling good and not sore from all the miles yesterday.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
In-Season SESSION 4
Warm up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
Training:
(1) 6 Rounds
2x Squat #135
5x Burpee (be explosive!)
3x Shoulder Sweep Complex
(2) 6 Rounds
5x Push Press #85
10x TRX Pull ups
Hip + Pigeon Stretch
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
(4) 3 Rounds
15x Hamstring Hell
10e x eccentric calf raises
Warm up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
Training:
(1) 6 Rounds
2x Squat #135
5x Burpee (be explosive!)
3x Shoulder Sweep Complex
(2) 6 Rounds
5x Push Press #85
10x TRX Pull ups
Hip + Pigeon Stretch
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
(4) 3 Rounds
15x Hamstring Hell
10e x eccentric calf raises
12 PM
Cycling-Road 1:46:00 [3] 31.2 mi (17.7 mph) +1946ft
easy lunch spin. just enjoying the warm weather.