Samuel Clark, Intermediate Training Log
Tuesday, 4-Jan 2022
Weighout --, Time: 1625 (00:47)
Warmup:
- Treadmill Jog 6mph x10min
- Hip & Ankle Mobility (4min)
- Shoulder Mobility (3min)
Barbell Complex:
- Row
- Deadlift
- RDL
- x1 Hang Clean
- Front Squat
- Dead Press
45lbs x5, 95lbs x5, 135lbs x6,5,4,3,2,1 @2min
Assault Bike 00:01:40 @ 40-50RPM, 00:00:20 @ 80-85 RPM x3 Rounds
Notes: woke up the following morning (wed, 5-Jan) with an achy shoulder; safe to say that either the clean or the press aren't agreeing with me.
Samuel Clark, Intermediate Training Log
Saturday, 22-Jan 2022
warmup: Seated DB Side Raise 10lbs 2x12
Seated Red mini/long band Side Raise 3x12 superset w/ Seated DB Side Raise 25lbs 3x12
Seated Incline DB Curl 25lbs x20,12,10,8 superset w/Incline Hammer Curl 25lbs x20,12,10,8
Jog: 14mins 1.38mi +27lb vest
Monday, 24-Jan 2022
Weighout: 211.4lbs, Time: 0645 (01:10)
Warmup: 5-min hip/ankle mobility
- Quadruped trunk rotations x10/side
- Kneeling hop flexor stretch x30-45sec/side
- pigeon pose x30-45sec/side
- deep squat stretch x30-45sec
- squat ankle stretch x30-sec/side
- bottom half, mid-range, full squat x5 each
- hip circle glute bridge 2x10
Front Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 340x1, 365x1, 385x1 @8.5, 335x4 @7.5,7.5,8,8.5
[poo break]
Deadlift 135x1,225x1, 315x1, 405x1, belt 495x1, straps 545x1 @8, 495x4 @7.5,8,8,8.5
Assault Bike: 20-sec on, 100-sec off RPM 90+, ~87, ~84, ~81, & 30-35 (resting pace)