dnguyen411's Training Log

dnguyen411

Level 6 Valued Member
3/8/18

Treadmill Running

Time: 30 mins
Distance: ~2.29 miles
Average Pace: ~4.6 MPH

Running Strategy: 5 min warm-up at 3.5 MPHs, then alternating between 6 MPHs for 3 mins and 3.5 MPHs for 2 mins. For the last two speed changes, I shortened the "sprint" to 2 mins and slow down to 3 mins.

Polar Beat HR Monitor Link
 

dnguyen411

Level 6 Valued Member
3/9/18

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

Kettlebell Clean practice with 16 kg bell for several mins. I'm following the strategy of bringing the kettlebell up with two hands into the cradle position then do the hike drop. I did a few Clean ups but I definitely don't have the muscle memory to make the Clean clean ;).

3 ladders for 3 rungs of kettlebell press with 16 kg. (18 presses)

1x10 kettlebell high pulls (16 kg) to start practice for the Snatch.

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
3/11/18

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg) - EMOTM

5x1 TGU (24 kg)

1x5 Kettlebell Clean practice via hike drop. The last drop in each hand I did a Clean up.

Polar Beat HR Monitor Link
 

dnguyen411

Level 6 Valued Member
3/12/18

EDG Cycle

Time: 33:52 (mins:sec)
Distance: 12.4 miles

Avg. Power: 205 Watts
Avg. RPM: 83 RPMs
Avg. Speed: 22 MPH

Max Power: 449 Watts
Max RPM: 117 RPMs
Max Speed: 29.6 MPH

Polar HR Monitor Link

Note: HR Monitoring started ~4 mins earlier than cycle computer.
2nd Note: We switched to new bikes last month which have different characteristics than the last bikes. These bikes seem to measure the effort I produce differently (i.e. they measure my level of effort higher than the last bikes).
 

dnguyen411

Level 6 Valued Member
3/13/18

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

Kettlebell Clean practice with 16 kg bell for several mins.

2 ladders for 3 rungs of kettlebell press with 16 kg. (18 presses)

3x10 kettlebell high pulls/Snatch (16 kg).

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
3/14/18

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

8x10 two-handed kettlebell swings (24 kg) - Eccentric for the first 6 sets

1x1 TGU (24 kg) - 5 second pauses at each position
1x2 TGU (24 kg)
1x1 TGU (24 kg) - 5 second pauses at each position

Note: Just completed worn out this morning. Probably should have taken a rest day.

Polar Beat HR Monitor Link
 

dnguyen411

Level 6 Valued Member
3/18/19

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

4 ladders for 1 rung of kettlebell press (16 kg) (4 presses)

8x10 two-handed kettlebell swings (24 kg)

1x1 TGU (24 kg) - 5 second pauses at each position
1x2 TGU (24 kg)
1x1 TGU (24 kg) - 5 second pauses at each position

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
3/20/18

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24 kg) - 5 min test. Only got through 6 sets before I had to tap out. The fatigue I was feeling told me that the next few sets would not be very good. Did the last 4 sets after waiting for my heart rate and fatigue to get to manageable levels.

5x1 TGU (24 kg) - 10 min test. Passed in a little under 9 mins.

Polar Beat HR Monitor Link
 

dnguyen411

Level 6 Valued Member
3/21/19

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

4 ladders for 2 rung of kettlebell press (16 kg) (12 presses)

10x10 kettlebell swings (32 kg) - 10T, 10R, 10L, 10T, 10R, 10L, 10T, 10T, 5R/5L, 5L/5R

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
3/25/19

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5 ladders for 1 rung of kettlebell clean and press (16 kg) (5 presses)

8x10 one-handed kettlebell swings (24 kg)

3x1 TGU (24 kg) - 5 second pauses at each position

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
3/26/18

EDG Cycle

Time: 35:01 (mins:sec)
Distance: 10.49 miles

Avg. Power: 127 Watts
Avg. RPM: 79 RPMs
Avg. Speed: 17.97 MPH

Max Power: 325 Watts
Max RPM: 117 RPMs
Max Speed: 26.42 MPH

Polar HR Monitor Link

Note: HR Monitoring started ~5 mins earlier than cycle computer.
 

dnguyen411

Level 6 Valued Member
3/27/19

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5 ladders for 2 rung of kettlebell clean and press (16 kg) (15 presses)

6x10 kettlebell swings (32 kg) - 10R, 10L, 10R, 10L, 10T, 10T

1 clean for each arm (24 kg)

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
3/30/19

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

2 ladders for 4 rungs of kettlebell press with 16 kg; 3 ladders for 3 rungs at 16 kg (38 presses)

2x10 kettlebell Snatch (16 kg).

Polar Beat HR Monitor Link
 
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dnguyen411

Level 6 Valued Member
4/1/19

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5 ladders for 2 rung of kettlebell clean and press (16 kg) (15 presses)

5x10 two-handed kettlebell swings (24 kg)

1x1 TGU (24 kg) - 5 second pauses at each position

Polar Beat HR Monitor Link
 
Last edited:

dnguyen411

Level 6 Valued Member
4/2/18

EDG Cycle

Time: 32:30 (mins:sec)
Distance: 10.93 miles

Avg. Power: 165 Watts
Avg. RPM: 81 RPMs
Avg. Speed: 20.17 MPH

Max Power: 525 Watts
Max RPM: 154 RPMs
Max Speed: 31.18 MPH

Polar HR Monitor Link
 
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