A.
Warm-Up:
Run 800 meters at 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
rest 30 seconds
30 second sprint @ 60% effort
rest 30 seconds
30 second sprint @ 70% effort
rest 30s seconds
30 second sprint @ 80% effort
C.
Six sets of:
400 Meter Run (fast)
200 Meter Jog (recovery)
D.
Cool Down:
5-Minute Jog
10 minutes of static stretching (Focus on Quads, IT-Band and Adductors)
Pace Zones:
< 5:30 minute mile pace – 1:20 per lap
< 6-minute mile pace – 1:30 per lap
< 7-minute mile pace – 1:45 per lap
< 8-minute mile pace – 2:00 per lap
< 9-minute mile pace – 2:15 per lap
< 10-minute mile pace – 2:30 per lap
Did a running session but slightly different (Norcal endurance club)
am – rowing WOD
7 rounds :30s on/ :45s off @ under 24 strokes per minute
rest 2:00
7 rounds :30s on/ :45s off @ 24 – 26 strokes per minute
rest 2:00
7 rounds :30s on/ :45s off @ 28 – 30 strokes per minute
3854m rowed
afternoon
mobility – done
A. Done – no MU’s – just worked on transition of the MU
B. Reverse Lunges – worked up to 105 lb.
C. EMOM – 10 pull-ups – averaged about 14s
Jump overs and SHSPU’s – 35s
Thrusters – 22s
1:22, 1:24, 1:22, 1:22, 1:24, 1:26 (modified to take 2 min break between each set)
Been taking it easy with my side. Nothing is broken but there is a bit of bruising and Dr thinks I pulled the external oblique or latissimus dorsi. Did the FS+ Jerks yesterday up to 225. Cleans up to 215 with minor discomfort. Still painful to hang from a bar or kip so staying away from that. Did 15rds of 1:00 on/off assault bike today. That sucked! 266 cals/7.6 miles. Could only hold 70rpm for about first 30-40 sec. Then did strongman stuff. 3RM strict press. 100lb sandbag Single arm push press- 70lb DB (got to love Walmart DB sales!)… Read more »
Take care of that oblique! Glad that you are feeling better though.
Gymnastic portion done from yesterday not good on MU
Airdyne 20 sets 1min on/off for 40min
460cal 7.8miles btwn 70-75rpm some bursts up to 80rpm
Foam rolling time?
Send over video of your muscle-ups Tom
Ok will do next time. I feel that I am cutting my swing to rush it. Because when I get “through the window” I will usually connect it.
Thanks Nichole.
Performed optional Assault Bike training from Tuesday.
Completed but could only maintain between 70-67 RPM. I can maintain between 75-70 for the first :20-:25 and then is starts to decrease where I can maintain it between 70-67 for the last :30.
A and B done
C: 1:41, 1:47, 1:47, 1:52, 1:57, 1:54….very happy with this…of course can always get better
Nichole,
No access to a track tomorrow. Do you have a rowing alternate?
Yep, here you go:
5 sets of:
Row 500 Meters @ a 85-90% of your 500m TT
Row 250 Meters @ 50% of your 500m TT
Goal is to be consistent on the 500s.