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Re: Ncolicci training log
Posted: Fri Nov 09, 2018 10:36 pm
by Ncolicci
11-9-18
Am:romwod
Shoulder lateral and overhead swings 30 per arm 5lbs
Had psychological exam all day.. it sucked
Pm: warmup
E 30min- pushed the pace
Shoulder has been kind of hurting the past couple days which is pissing me off Bc it was getting a lot better. Will address this at physical therapy next Tuesday.
Re: Ncolicci training log
Posted: Sun Nov 11, 2018 1:10 am
by Ncolicci
11-10-18
Am: rodwod
Front and back swings with band 30per arm
Overhead and lateral swings with 5lb 30 per arm
Pm: romwod
Front, back swings with band 15/arm
Overhead, lateral swings with 5lb weight 15/arm
Air sq x30
Rest 1min
Push-up x30
Rest 1min
Sit-up x30
Rest 1 min
Pull up x10
Rest 2 min
X3
10kb swings
10 burpees
Rest 1min
X3
Front, backhands 15/arm
Overhead, lateral swings 15/arm
Re: Ncolicci training log
Posted: Sun Nov 11, 2018 11:33 pm
by Ncolicci
11-11-18
Romwod
Rest day
Re: Ncolicci training log
Posted: Tue Nov 13, 2018 1:42 am
by Ncolicci
11-12-18
Am: romwod
30min LSS
Pm: warmup
75%
SQ- 185lbs 5x5
OHP- 95lbs 5x5
WPU- 30lbs 5x5
100 kb swings
Re: Ncolicci training log
Posted: Tue Nov 13, 2018 10:49 pm
by Ncolicci
11-13-18
Am: romwod
shoulder physical therapy
Underhand/back hand with cable 30 per arm
Overhead/lateral swings 5lb weight 30 per arm
Variety of different pushups (up and down ladder, trx, plyo, on dumbells)
Trx rows
Handstand walk up wall, back down, bear crawl forward 10 yards, bear crawl backwards, repeat x6
Pm: warmup
100x jump rope
Apex hills- hill run
10kb swings
Jog down
Rest 1min
X5
100x jump rope
Romwod
Re: Ncolicci training log
Posted: Wed Nov 14, 2018 6:36 pm
by Ncolicci
11-14-18
Am: romwod
60min steady state trail run
Re: Ncolicci training log
Posted: Fri Nov 16, 2018 4:49 pm
by Ncolicci
11-15-18
Am: romwod
Biked around the block
Jogged around the block
20 kb swings/50 rope skips/30 swings/50 skips/30 swings/ 50 skips/20 swings/50 skips
Tgu 1 per arm x3
Pm: SQ- 185lbs 3x5
OHP- 95lbs 3x5
WPU- 30lbs 3x5
1min max push-up
1min max situp
30 sec max push-up
30sec max situp
Re: Ncolicci training log
Posted: Sat Nov 17, 2018 12:44 am
by Ncolicci
11-16-18
Am: romwod
Shoulder prehab exercises
Pm: romwod
10 burpees/ 10mtn climbers (alternate each time)
400m run
X30min
Romwod warrior routine
Re: Ncolicci training log
Posted: Sat Nov 17, 2018 11:12 pm
by Ncolicci
11-17-18
Am: romwod
Jumprope
50 kb swings 16kg
Air squat 3x30
Push-up 3x30
3 count Flutter kicks 3x30
Pull ups 5/6/7
Pm: partner workout- alternate, 1 person planks while other works
60x jump rope
15 pushups
5 pull ups on soccer goal post
Run down and back on soccer field
30 min amrap
5min burpees together
Re: Ncolicci training log
Posted: Mon Nov 19, 2018 12:31 am
by Ncolicci
11-18-18
Romwod am and pm
Rest day