A.
Warm Up:
Run 3 minutes @ 50-60% pace
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters
Followed by…
30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging
C.
Complete as many rounds as possible in 15 minutes of the following distances:
1200 Meter run (3 laps on a track)
Rest as needed
1000 Meter run (2.5 laps on a track)
Rest as needed
800 Meter run (2 laps on a track)
Rest as needed
Objective: The time domain is set: 15 minutes to get as many intervals as possible of the varied distances. These should be run at near your 5k pace, which you should be able to maintain with short rest in between. We’ve ran all these distances before, so you should be familiar with your pacing for these. If you average 7 minute miles on your 5k then see if you can keep that for all of these distances. The key is going to be your rest periods. If you feel good and want to push the pace, shorten the rest and see if you are still able to hold your pace.
D.
Cool Down:
Jog x 5 minutes
10 minutes of static stretching (Focus on Achilles, Shins, Quads & Hips)
A. Done
B. Done – felt less stupid doing this by the lake than I did at gym last week 🙂
C. Beautiful day opted for a long run with hills & fartleks thrown in. Managed 10.56km in 1hr05mins
delayed entry (did wod on prescribed date)
did wod on a treadmilll
A1) 3min run (about .20m)
2) cool drill, just proved to me how uncoordinated I am 🙂
B1) 2s Done
2) 30 sec-ended up running a bit longer than 30 sec averaged abt .32m give or take its hard to
judge on a threadmill
c) 15 min AMRAP:
got capped of in the beginning very begining of the 800m …I need more work! this was
tough
D) cool down:5 mins jog
10 of static stretching
thanks Coach Juno!
Run/Jog warmup
No track to run so did rowing as suggested earlier
1500M Row
2 min rest
1000M Row
2 min rest
500M Row
2 min rest
250M Row
Total time 21:15.9
100 cal Airdyne @ 60 RPM 9:04
Day behind.
DMA done.
A. MU transition drills. Plus C2B’s.
B. DL’s 135/155/185/195/215/235#. Back a bit stiff, so stayed lighter.
C. Scaled 8 Thrusters @75#/8 burpees/8 T2B’s. Last Wednesday I had a bit of shoulder pain, so I stopped.
How is the shoulder feeling today Rodney?
Longest recovery in history. Improves each day, but for last Wednesday, and I’m very near 100%. Just not 100%. Once mobilized and warm, pretty much a non-issue. Friday’s WOD has HSPU and I may ready to try a few/some, just nowhere near Rx. Thank you for asking.
Yep – keep the volume really, really low so you can assess the next day and see how the shoulder handled it!
Will be travelling tomorrow so decided to a workout today and use tomorrow as a rest day instead.
Rowing WOD – working on Speed and Rate
8:00 @ rate of 20
1:00 min rest
8:00 @ rate of 22
1:00 min rest
6:00 @ rate of 20
1:00 min rest
6:00 @ rate of 22
Total metres rowed including 5:00 warm-up – 7230
Back Squat
5 @ 145/5 @ 165/5 @ 180/3 @ 195/1 @ 205/1 @ 210/1 @ 215/10 @ 145/10 @ 155/10@ 165
Hollow Bounces
4 X 50
Did 15min AMRAP
Ascending ladder
5-10-15….
Wall ball
Chest to bar
5rds+25 rx
Rest 5min
50m lunge
100 air squats
50m lunges
7:49rx
Then
2rds
500m row
30 dubs
Push press 15 @ 115
4min each just wanted to move after the lunges
C.
Start 15 end 9:46 (5:14)
Start 9:00 end 4:32 (4:28)
Start 3:45 end 30 (3:15)
Hey Nicole! what’s a good rowing analog for the running today? no track for me today.
Hey Andy! Why don’t you do this:
One set of:
1500 meter row
Rest as needed
1000 meter row
Rest as needed
500 meter row
Rest as needed
250 meter row
Airdyne 15cycles 1min on/off
5.7miles 330 cals
Back later