This is the comprehensive list of my strength exercises for road and trail running, Spartan, volleyball and life.
The 5 barbell classics:
- Squats
- Deadlifts
- Press
- Bench
- Clean
Core and body weight:
- LM
- GSM
- Clams
- Hollow hold
- Planks
- Pull ups
Monday 29
ST. One minute each of hollow hold and plank, and 20 reps of clams.
Gym session.
Gym session.
- C2: 1k in 4:40
- Deadlift #135, 3 sets of 3
- Clean #95, 3 sets of 4
- Pull ups 7
- Shoulder rehab combo
Haw Ridge trail run. 5 miles and I only walked once.
My calves got sore from what I don't know. I rolled them out with the Stick.
Yoga Day 12
My calves got sore from what I don't know. I rolled them out with the Stick.
Yoga Day 12
Tuesday 30
Why do bicycle shops make me feel so awkward?
Volleyball (Spiked Punch). We had 2 make up games with the league's number one team and we split with them. We had a decent lead in the first game and blew it, then won the second fairly easy. We finished our the season 15-9. Not too bad for a team with three first time players.
Wednesday 31
ST. One minute each of hollow hold and plank, and 20 reps of clams.
Gym session.
- C2: 1k in 4:38
- Bench #125, 135, 145. Sets of 7, 5, 3
- Pull ups 7
- Press #75, 85, 95. Sets of 7, 5, 3
- Clean #95, 105, 115. Sets of7, 3, 2
- Foam roll and stretch
I'm waking up very tired every morning and I'm tired throughout the day. This has been going on over the past 2 to 3 weeks. I don't understand this since I'm coming off 2 weeks of recovery or active rest.
Friday 2
I didn't get the sleep I had hoped for, but I made up to run.
Tempo. LS, LM, and Dfles. 1 up. 2 miles (7:53.3 and 7:53.4). Those splits were pretty cool. Stretch.
Gym session. GSM. Pull ups 7. Push ups 23. Stretch.
Saturday 3
Oak Ridge ride. This was my longest yet but only by a little. 20.7 miles on 14.1 MPH.
