A.
Warm Up:
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills:
Two sets of:
Change of position from one foot to another
Carioca
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Followed by….
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
Do two laps this way.
If you don’t have a track available then jog x 45 seconds, sprint x 20 seconds for four sets..
C.
5k Run (not for time, just for completion)
D.
Cool Down
10 Minutes of Static Stretching (Focus on Calves, IT Band, Low Back)
AM – Swim
PM – Ran 5k on treadmill as it is 19 degrees outside with plenty of snow. 🙂
That is chilly Art!!! But I am jealous of the snow! I am hoping we get some snow next week!
Where do you live?
I live in South Jordan which is about 20 miles south of Salt Lake City. Plenty of snow for us the past week, your welcome to have some of ours.
Went into gym early today. Spent a good hour on shoulder mobility work – crossover symmetry, active and passive hangs from the rig, and a bunch of other shoulder mob stretches. Dead Stop Bench Press – triples at 165, 185, 205, 215, 225. Felt really solid after all the shoulder work. D. (Monday) – Single Arm DB rows 80# (sets of 8) and Rev Snow Angels. C. (Wednesday) – GHR x8, Side Planks, and Rev Hypers. Then spent 30 minutes with the Compex on my quads (my Christmas present!). Pretty cool device but its going to take me a while… Read more »
Ohhhh don’t you love the Compex? We love ours!!
Yes, although the first time I used it kinda freaked me out. I wasn’t expecting everything to start twitching. But my quads felt so good when done. Although tearing those pads off my skin – ouch! Not nice on body hair. LOL.
Airdyne three rds of 30cal afaf
:33, :33,:55 died last rd no strongman today
Legs on fire!!!!!!
Morning Nichole,
Do you have a rowing alternate for me. Shall I row 5K in place of the run?
Yeah, row a 5k Ed. But the 5k shouldn’t be a PR pace. This is a de-load week so just row at a comfortable, conversational pace.