A.
Warm Up
Run 3 minutes @ 50-60%
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill
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Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
C.
Three sets of:
Run x 8 minutes
Rest x 2 minutes
D.
Cool Down
Jog x 5 minutes @ 50-60%
10 minutes of static stretching (Focus on Calves, Bottoms of your feet with Lacrosse Ball, Achilles)
Took yesterday off, so I am doing Wednesday’s workouts today.
Mobility – done
A. Completed kipping swings and foot taps but omitted jump to bar from squat. EMOM – worked on butterfly pull-ups (6 reps per round) rather than C2B’s pull-ups.
B. Deadlift – 165(8)/195(6)/225(4)/255(2)/285(1)/300(2)PR – short on time so stopped here. Happy because 300 went up quite easy and another rep was possible.
C. 30 minute EMOM – done!
Congrats on your PR Barry! Nice going on the EMOM, I had trouble with it holding the prescribed reps. Gotta still work on my aerobic capacity.
Solid work Barry! Wahoo – a PR on the DL – that is AWESOME!!
Only had about 60 minutes today.
Warmed up with class.
Skipped Bar MU stuff.
B – Deadlift. 225/275/315/355/410(PR). 425(F). I bailed. 410 went up smooth. Should have fought harder on 425.
C – Two sets of one-arm suitcase carries. (130# on Rogue Farmers bar).
Great work on the DL PR Mike!!!
I did yesterday’s programming today:
PT and crossover symmetry, then:
B. Deadlifts (only supposed to go to 60%, ended up a little higher) 8×115, 8×135, sets of 10 at 155, 165, 165 and 175#
C. 30 minute EMOM: I did 15 one arm DB thrusters instead of 15 WB’s and did 6 ring rows instead of 6 chest to bar. This was a good one…hard but could maintain the whole 30 minutes.
Nice work Leticia!
Thanks Nichole 🙂
Got 2k row in 7:03 which is a PR
Snatch Bal x2 at 155
snatch pull + 3 full snatch worked up to 165, felt snappy
power clean + front squat + split jerk @ 205
easing back into training, feeling much better today
Happy to hear that Pete!
Ran on treadmill for C. Thought I wasnt too sore until I started running. Legs felt like wet logs right away 🙂
Ran at 7.5mph, 7.6 and 7.7 for each 8min respectively.
Completed Wednesday’s Programming
Mobility completed
A)Completed with x3 BMU
B)180#/215/250/280/315/340(F) Tweaked my back on the 340 attempt. Nichole I will send you the video later to see if you see anything.
C)Skipped. Went to chiropractor for treatment and will be going back again this afternoon.
Oh no Dean, I am so sorry that happened!! Please take care of your back. Let me know how it feels tomorrow.
Yes ma’am. The muscles are really flared up right now and just need to get them to start relaxing.
Nichole-Feeling better today. The spasms have stopped but my back is still tender. Going to rest today and see how it feels tomorrow.
Good call! And even if you train tomorrow, no lifting.
Coach Nichole,
Do you have a rowing version?
Yes, this please
See above!
Yes! Complete:
Three sets of:
Row 2000 meters
Rest 2 minutes
Keep your 2000 m consistent!