Saturday, February 13th

The Training Log

When was your last deadlift PR? What was your last time on “Helen”? Who coached you? How much sleep did you get the night before? If you are serious about your progress as an athlete, you should be keeping a training log. A log is an effective tool for tracking your athletic progress. Not only will it help you stay motivated, you’ll be stronger and faster for your efforts. You can only improve upon what you have measured and there’s no better motivator than chasing after a new PR.

Start your log today and within a month you will have a solid baseline of your athletic capacity. Look at your lifts and times, you should have a very good idea of what your weaknesses are as an athlete. If you aren’t sure, ask one of the coaches. From there, set some goals for yourself. Whether its adding 10 pounds to your back squat or shaving 10 seconds off your Fran time, write it down in your log and we will help you achieve it.



Performance is in red, Competition is in blue

A) On the minute, for 20 minutes:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps
(hold KBs/DBs in the top position for 5 full second each rep

B) 3 Rounds For Time
15 Calorie Assault Bike
30 Russian Swings
15 Thrusters 85/60

A) Three sets for times of:
15  Chest To Bar Pullups
15 Overhead Squats 95/65
15 Handstand Push-Ups
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)
Rest 3 minutes

B)  15 minutes to build to a heavy dead stop Front Squat @3211 (pause 2 full seconds in the bottom)

C) For Time (all out)
Thrusters 135/95
Toes To Bar

Rest 5 minutes

D) For Time
Row 1000 meters

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531