Training Log Archive: runninghilsIn the 1 days ending Jan 14, 2015:
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Wednesday Jan 14, 2015 #
Strength Training 1:00:00 [3]
Warm up activities
Workout - 13.2
10 min AMRAP:
5 Shoulder to overhead
10 dead lift
15 box jumps/step ups
75 lb bar
Score: 6 rounds +25 reps
Strength - MOFO 5x3
Front squat 95 / Push press 65
(10 minutes alternating every minute between the two movements)
Extra Credit - EMOTM 10
5 wall balls (14) and 5 ring dips (purple band)
Workout - 13.2
10 min AMRAP:
5 Shoulder to overhead
10 dead lift
15 box jumps/step ups
75 lb bar
Score: 6 rounds +25 reps
Strength - MOFO 5x3
Front squat 95 / Push press 65
(10 minutes alternating every minute between the two movements)
Extra Credit - EMOTM 10
5 wall balls (14) and 5 ring dips (purple band)
Road Bike (Trainer) 1:00:00 [3] 13.9 mi (13.9 mph)
15 minute warm up with some spin ups
3 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
I did a lot better job getting the cadence up over 100 this time. Definite burner intervals even though they're short.
cool down
3 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
I did a lot better job getting the cadence up over 100 this time. Definite burner intervals even though they're short.
cool down