OwainGlyndwr's Training Log

Training Training Logs
161

W2W2: Dwarf
Day 1
Nap: 2 hours

Day 2
Ranger of the Wilds Challenge (Hike): 8.27 miles, 5:13:09, 2,643ft elevation gain

Day 3
Walk: 1 mile

Day 4
Press: 5x5 @ 135
KB Swing: 5x15 @ 53
Goblin Squat: 5x5 @ 53
Chins: x25
Bag Carry Medley (bear, shoulder, shoulder, overhead): 20 laps @ 50

Days 5, 6, and 7
Rest, hydration, some swimming, and a good nap.

2 Likes
162

W2W3: Ranger
Day 1
Cycle: 2.73 miles

Day 2
Run: 0.7 miles, 8:22 (E)

Bench: x15 @ 135, 3x8 @ 185
CG Bench: 2x15 @ 135
PS Curl: x50 @ 45
OH Squat: x10 @ 95 (PR)
Complex 3: 3 reps, 3 rounds @ 95

Day 3
Row: 1000m

Squat: x10 @ 135, x5 @ 225, 3x5 @ 315
SSB: 3x5 @ 225
Snatch: x5 @ 95
HK Press: 2x15 @ 95 (PR)
Row: 2x5 @ 135
ABCs: x3 w/53s
KB Farmer: x4 w/53s
Chins: x15
Dips: x15

Day 4
Walk: 1.2 miles

Day 5
Run: 2.01 miles, 27:41 (F)

Press: 3x5 @ 135
BTN: 3x5 @ 95
Triceps Ext: 2x25 @ 100
Good Morning: 3x5 @ 135
Shrug: 3x5 @ 135
Bear Complex: x10 @ 95
Waiter Walk: x10 @ 25
Ball Throws: x100 @ 10
Chins: x50

Day 6
Run: 1 mile, 12:00 (S)
Walk: 1.01 miles

Day 7
Row: 2000m

Deadlift: x10 @ 135, x5 @ 225, x5 @ 315, x3 @ 405
Sumo Dead: 2x3 @ 315 (PR)
RDL: x5 @ 225
PS Curl: x50 @ 45
Calf Raise: x30 @ 300
Chins: x5

2 Likes
163

congrats on your PRā€™s

2 Likes
164

W3W1: Elf
Day 1
Run: 1 mile, 12:13 (endurance 0.8)

Day 2
Row: 1000m

Decline Bench: 3x10 @ 135
Front Squat: 2x10 @ 95
HK Press: 2x10 @ 95 (PR)
Clean & Press: 2x6 @ 95
Complex 5: 3 reps, 3 sets @ 95

Day 3
OH Squat: x10 @ 115 (PR)
Power Curl: x10 @ 115
Hammer Curl: 2x10 w/25s
Bear Complex: x10 @ 115
Chins: x5

Day 4
Walk: 1.94 miles

Day 5
Press: x5 @ 195 (PR)
KB Swing: 6x25 @ 53
KB Press: 10x10 @ 53
Goblin Squat: 10x5 @ 53

Day 6
Bench: x5 @ 135, x5 @ 225, x8 @ 275
Press: x5 @ 135, x5 @ 155, x5 @ 185
Squat: x5 @ 225, x5 @ 275, x5 @ 315
Deadlift: x5 @ 225, x5 @ 315, x5 @ 365
Calf Raise: x30 @ 315

Day 7
Run: 1 mile, 11:29 (speed)

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