Training Log Archive: BridgeIn the 7 days ending Apr 20, 2020:
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Monday Apr 20, 2020 #
11 AM
cross training 35:00 [3]
Sandbag Lift
1A. Shoulder lunge, 4x6, 30#
1B. Clean and Press, 4x4, 50#
2A. Bear hug squat, 3x10, 50#
2B. Lateral drag, 3x4, 20#
2C. Around the worlds, 3x10, 20#
I miss being able to use a barbell... :'(
1A. Shoulder lunge, 4x6, 30#
1B. Clean and Press, 4x4, 50#
2A. Bear hug squat, 3x10, 50#
2B. Lateral drag, 3x4, 20#
2C. Around the worlds, 3x10, 20#
I miss being able to use a barbell... :'(
6 PM
cross training 33:00 [3]
A. Skill Progression
20 Pikes
16 Toe-touch crunches
B. Strength: 4 rounds of
3 TTB
10 Cossack squats
8 Side Plank Twists
10 Split lunges
60s rest
C. METCON
10/20/30 (or 60/120/180s)
Plank
Plank Switches
Air squats
20 Pikes
16 Toe-touch crunches
B. Strength: 4 rounds of
3 TTB
10 Cossack squats
8 Side Plank Twists
10 Split lunges
60s rest
C. METCON
10/20/30 (or 60/120/180s)
Plank
Plank Switches
Air squats
Sunday Apr 19, 2020 #
orienteering 1:51:00 [3] *** 11.31 km (9:49 / km) +360m 8:28 / km
15c shoes: X-talon
Hale Red course. 7.9 km. Not super smooth, bungled 3 big time (13 minute mistake). Vegetation and water features (much more prevalent because of snow yesterday) really threw me off, and the undergrowth made running around in shorts and a t-shirt rough.
Saturday Apr 18, 2020 #
cross training (yoga) 30:00 [2]
Friday Apr 17, 2020 #
11 AM
cross training 30:00 [4]
A. Skill progression:
20 pistol squats
20 burpee squat jumps
B. Strength: 4 rounds of
4 strict pullups
8 jackknives
10 diamond pushups
10 bicycles
60s rest
C. METCON: For time
25 burpees
15 pullups
15 HRPU
25 burpees
2x40m shuttle sprint
20 pistol squats
20 burpee squat jumps
B. Strength: 4 rounds of
4 strict pullups
8 jackknives
10 diamond pushups
10 bicycles
60s rest
C. METCON: For time
25 burpees
15 pullups
15 HRPU
25 burpees
2x40m shuttle sprint
5 PM
running 26:19 [2] 3.14 mi (8:23 / mi)
shoes: Liberty
Thursday Apr 16, 2020 #
12 PM
cross training 25:00 [3]
Quick sandbag workout
1A. Front loaded good mornings, 3x6
1B. Chinups, 3x6
2A. Shoulder staggered squats, 2x5
2B. Shoveling, 2x10/side
2C. Half kneeling arc press, 2x6/side
1A. Front loaded good mornings, 3x6
1B. Chinups, 3x6
2A. Shoulder staggered squats, 2x5
2B. Shoveling, 2x10/side
2C. Half kneeling arc press, 2x6/side
5 PM
cross training 17:00 [4]
1. METCON: 2 RFT of
2x20m lunges
10 jumps
2x20m burpee frogs
10 jumps
2. 25 jackknives for time
2x20m lunges
10 jumps
2x20m burpee frogs
10 jumps
2. 25 jackknives for time
Wednesday Apr 15, 2020 #
5 PM
orienteering 59:13 [3] 6.52 km (9:05 / km) +130m 8:16 / km
shoes: X-talon
Some fun at Prospect to relax after our astrophysics exam. Got to try out the new O-shoes, happy to find they fit quite well!
Tuesday Apr 14, 2020 #
cross training 48:00 [4] 0.8 km (1:00:00 / km)
A. Skill progression: T2B
B. Core/Glutes: 5 rounds of
20 supermans
15 side plank crunches
10 single leg glute bridges
C. METCON: 10 RFT of
7 pullups (kipping allowed)
7 situps
2x40m sprint
60s rest
D. 25 froggers to finish
B. Core/Glutes: 5 rounds of
20 supermans
15 side plank crunches
10 single leg glute bridges
C. METCON: 10 RFT of
7 pullups (kipping allowed)
7 situps
2x40m sprint
60s rest
D. 25 froggers to finish