Training log Week of January 15th

Week 1

Monday

Squats and Run

Squats:

455 x 5

315 x 3 x 10 (Three sets of Ten)

Interval Run

6 minute warmup @ 12:00/mile pace then 10 rounds of 60 seconds @90% and 60 seconds walking and a 6 minute cooldown @ 12:00/mile.

3.13 Miles with average paces of 10:17/ 9:51/ 10:22 per mile

Tuesday

Rowing and JiuJitsu

 

5165m row

5 minute warmup and cooldown with 4 x 500m sections and 2 minutes easy rowing between

Wednesday

Bench

All reps paused:

315 x 4

225 x 3 x 10

Flat bench Dumbbell flys 2 second pause in the stretch position

50 x 10

40 x 2 x10

Seated rows rows

2 plates x 5 x 10

Pullups

4 x 5

 

Thursday

Outdoor run and JiuJitsu

40:30 for 3.17 miles @ 12:47

Gi class, worked on guard passing

 

Friday

Deadlifts – Rep test day

455 x 1

350 x 14

Pullups

4 x 5

Some curls, seated preachers and incline dumbbell

 

Saturday

Long run

1:00:50 over 3.75 miles @ 16:14/mile at PC Park – snow covered trails

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