Depending on how your body feels, you can take Thursday as a full rest day, choose to follow the running session below or follow the swim session posted on the Competition blog, depending on what you would like to work on.
A.
Warm Up
5 Minute Jog
At the top of each minute sprint for 10 seconds
Followed by…
Two sets of:
Perfect Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Jumping Lunges x 10 each leg
B.
Running Mechanics Drills
Two sets of:
Hands Behind Back Drills
Pony + Pony with Forward Movement
Followed by…
50 Meter Sprints @ 60%, 70% and 80%
Rest as needed in between
C.
One set of:
1600 Meter Run @ 80-85% of your 1-mile pace
400 Meter jog
800 Meter Run @ 80-85% of your 1-mile pace
D.
Cool Down
400 meter jog
10 Minutes of static stretching (Focus on Hips, Quads, Glutes and IT Band)
A. Done
B. Done
C. Bench press 10, 9, 8….2, 1. 185-285
D. Yesterday’s optional 10, 20, 30, 40,50….10: 8:40 (hats off to Cheryl and Al, those times are crazy fast!!!)
Getting a little pump session in! Nice!
Thanks Matt! Nice work!
AM Swim
PM Run
Feels good
Took today as a rest day but did some mobility and then the handstand work from yesterday. Let me preface this by saying I am newish to handstands, and have to scale quite a bit. But I’m not afraid of being upside down. HS marches – I was able to do 5 as my best set. 🙂 Lol. No 10 m walking yet. I did sets of 20 facing the wall instead. For the strict hs – I figured out I could do strict to about 5.5″, so did that and then also did hs negatives to the floor, with… Read more »
Great work today Miki – keep this up and you will have your sHSPU!
Thanks, lady! I’m trying. 🙂
so here’s the latest….not a fractured pisiform but a fractured styloid process on the ulna and a dislocated lunate bone. have to have surgery to put in in place. waiting for a call from the hand surgeon to set up surgery and move fwd.
Sorry to hear that – you’ll be back stronger than ever. Few weeks are nothing if perspective is over years.
Thanks Petteri.
Totally sorry to hear that Tom! I am wishing you a speedy recovery and Petterie is right – just a few weeks won’t feel like anything when you look back. Please keep me updated as to when you schedule your surgery.
looks like Sat morning but will have confirmation tomorrow afternoon.
Thanks Nichole
Swimming done today – first time in a long time. Had to modify the intensity and volume for the first session. Need to keep this up and get back up there.