Workout of the Day
FIRST SESSION
A.
Every 15, 20 or 30 seconds, for a total of 15 total repetitions:
15′ Rope Climb x 1 ascent
Choose the time domain that you believe you can hold for a total of 20 repetitions. Athletes who would like to be sub-9:00 should try to hold one climb every 15 seconds. Athletes who hope to be sub-11:00 should hold 20 second intervals, and athletes who are aiming for sub-15:00 should be holding 30 second intervals.
Same as Tuesday, with slight reduction in volume. Try to shorten the interval a little bit on this effort since the volume has been reduced by 5 reps.
B.
Every minute, on the minute, for 6 minutes:
Strict Handstand Push-Ups to 4.5″/3″ Deficit x Max Reps (up to 10 – if you reach 10, stop for that minute and go for 10 again the next minute)
C.
Three sets for times of:
Row 25 Calories
Rest 2 minutes
Row these hard…not at the pace you’ll consider tackling in the regionals event.
SECOND SESSION
One set of:
Run 1 Mile @ your desired pace
(of course…run on True Form if possible)
immediately followed by…
Max Reps Unbroken Overhead Squats (135/95 lbs)
Get right from the run into the overhead squats. You should be testing how many you would be able to knock out in a single set. This will help you determine how you may attack these at Regionals.
B.
Three sets of:
20 GHD Sit-Ups
50 Double-Unders
20 Sumo Deadlilft High Pulls
Rest 3 minutes
C.
Three rounds of:
Row 1000 Meters @ 75% effort
2-Minute Left Hip Flexor Stretch
2-Minute Right Hip Flexor Stretch
Today was a ‘life gets in the way of training’ kind of day, time was super limited and my mind was very distracted. A. Stuck to every 15s and felt good B. This frustrates me so very much. I can’t link together more than 2 and I hit failure rather quickly. This is going to suck… C. 1:06, 1:07, 1:09 Second session A. Ran a mile and did 50 OHSad quickly as I could. Found a Wood Way treadmill but no True Form. From what I understand they are quite different and the mile will take a lot long than… Read more »
A. Every 15s felt good
B. 10/6/6/6/6/6
C. About 40 sec
Session 2
A. 6min, 25 ub had a couple more but elbow starts giving
B. 3min rounds
A. Done every 15secs
B. 10/8/7/7/5/6
C. :39/:43/:42
Session 2
A. Mile run 6:30 / 24 OH Squats. Had more in me got on my toes lost it forward.
B. 2:19/2:18/2:23
C. Done
A. 5:12 I dropped my timer so I didn’t pay attention to the seconds B. 6 each time…:30/:40/;58/1:26 rest 30 sec/2:26 rest 30 sec 1:42 C.1:10/1:09/1:09 D.no true form so I used my elevation mask to make it harder…1 mile 7:23 felt relaxed even with elevation and 20 ohs didn’t drop due to fatigue but forgot my wrist wraps and my wrist felt like it was going to snap…wore my mask for these too E. 2:06/2:04/2:04 ub doubles could go faster on ghd starting to find rhythm on sdlhp F. Did 2×1000 it was a lot in one session and… Read more »
Session 1
A. Done every 15 seconds, felt good.
B. Yikes.. 8-5-5-4-3-3.. Deficit SHSPU are NOT a strength for me haha.
C. :43-:45-:45
Session 2
A. did ~12′ legless and was able to go every 20s. worked on the coming back to 9′
B. assumed this was UB 10-7-5-4-4-3(+1,1 within the minute)
C. :45, :48, :49
AM:
A. went every 20 sec. this seems like a good pace for me. climbs took ~9-10 seconds till about rep 8-9 when the climbs took 10-11sec. think i can maintain a pace of 1 climb/20-22 sec during the event and not burn out.
B. read this one wrong. thought it was max UB deficit SHSPU. realized sets didn’t have to be UB after I broke in the third round. went 10 UB (18sec), 10 UB (20sec), 10 UB (25sec), 5 UB, 10 (5/2/1/1/1), 6 (2 + 4 singles…definitely died here). 3.25inch deficit
C. 1:10/1:10/1:13. rows felt great today!
AM
A) 20 sec intervals
B) 10/10/8/7/6/5 (3.5 deficit)
C) 1:22, 1:32, 1:29
Driving down to southern MN this afternoon after work to try out the only true form runner in the state that I could find… TBD!
good luck with the true form! let me know how it goes & if you have any tips. gonna try one out tuesday morning…eeek so nervous, esp because i hate normal running, let alone running on a treadmill
Good running form is going to be important – ie no heel striking! Stay close to the front of the track to get more traction.
Morning session:
HS Walking practice. Gonna stick with 10ft at a time with these.
A) 20sec. Intervals. Skipped 2. Failed 1. This many rope climbs kill me :/
B) 10/10/7/5 for the rest. Still so sore from Wednesday.
C) 1:30/1:35/1:34.
Sorry have not posted some days. Have been sick and have my wedding the weekend before my Regionals (Central Regional). All will be ok though 🙂
congrats! hope you are feeling better & enjoy the wedding 🙂
Thank you Laura!
Done in one long session: A: Every 10s for the first 5 climbs, then every 15s for the remaining 10. Think my tape has dropped a little, making it easier than it should have been. Bummer. B: 8,6,4,4,4,4. Went a bit higher on the deficit I think, but completely hit a wall on these. C: 46,38,38seconds. Went with a low stroke rate at first, found out I shouldn’t. A1: Don’t know how to pace it, don’t have access to a True Form. But did the 1600m and then 30 unbroken OHS. Can do more, but then I can’t feel my… Read more »
Morning Session
A) e15s x 12 then gloves off and e20s x 3. Grip still can’t survive past #12 at that rate.
B) shoulder still sore. Subbed BTN PP x 5 at 105 lbs
C) sloooow feeling today 1:26/1:18/1:21 blah.
Nice sprint times!!
Thanks girl!