A.
Warm-up:
400 meter run @ 50% pace
Followed by…
Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 (leg straight)
One Leg Jumps x 10
B.
Running Mechanics Drills:
Two sets of:
Forward Change of Support
x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills x 10 each leg
Run 3 sets of suicide sprints; increasing your intensity with each one:
Run out 10 meters and back,
20 meters and back,
30 meters and back,
40 meters and back
and finally 50 meters and back.
Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Three sets of:
1000 Meter Run (2.5 laps on a track)
Rest 45 seconds
400 Meter Sprint
Rest 2 minutes
Objective: The 1000 meter distance is back and with a short recovery before a fast 400. The key to this workout is pacing; if you go out too fast you won’t have enough time to recover. Keep your 1000 meters at your mile PR pace and push the 400s to be faster.
Post your 1000 and 400 meter times to comments.
D.
Cool down:
5 minute easy jog
10 minutes of static stretching
(focus on the bottom of your feet with lacrosse ball, calves and IT band)
A and B done
C: 5:03, 2:17, 5:10, 1:50, 5:21, 1:51
That first 400 must have been a bad clock.
A. Did a bunch of new and old shoulder PT
B. Did modified 15 min emom from yesterday (all with 20# weight vest on)
Min 1 – 8 calories on AB legs only (:40 about)
Min 2 – 12 walking lunges
Min 3 – 12 v-ups
Then 3 rft:
5:50 (bike took longer these rounds!)
Went to PT today and still can do nothing that stresses or pulls on arms. It is definitely feeling better.
So good to hear that Leticia!
New England Weather – SNOW!!!!!!!
Round 1
1000m 4:05
400m 1:24
Round 2
1000m 5:01
400m 1:24
Round 3
1000m 5:01
400m 1:21
Did I mention it was snowing!
How EXCITING!!!!! Did you run in the snow?
Of course!!
Completed Wednesday’s programming.
Mobility completed.
A1)Completed but looked nothing like Travis.
A2)Completed with x1 smu.
A3)Completed
B)165#/200/250/280/300
C1)Completed each movement within :30.
C2)6:37 Thrusters got heavy and T2B fell apart where I was doing them in sets of 4.
Nice work Dean!
Thanks Nichole! For future programming I prefer 95# thrusters.?
Hahaha thanks Dean. Noted 🙂