Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or Row meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 400 meters (at your 5k pace)
Focus on relaxed breathing throughout the mobility drills and also the 400’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.
Then…
For time:
Run 5k -or- Row 5k
My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
Compare results to May 26, 2018.
27:48 – 5 rounds @ 500m run + 500m row
Ran 5km
Total time: 27:43
No warm up, well actually the first mile was my warm up. Supper stiff and sore from yesterday’s, and so tan 8:44 the first mile. Pathetic.
5K run. 26:01. Such a slow time for mw but at least I moved my butt and had negative splits.
7 rounds:
4 bench press #245
17 GHD hip extensions
76 calorie row to finish
16:04
A. Yesterday’s strength:
88 lb Kb single leg deadlifts at tempo 10 reps per leg
7 barbell glute thrusts at tempo at 325 lb
Reverse snow angels
B. 5k row
19:48. I started to cramp up in the last 1000m. I need to hydrate after being out in the hot sun.
This 23:33 5k was brought to you by bullet bourbon. Did the first mile sub 7 with the dogs, the other two were an absolute grind.
First time in a while doing the prescribed active recovery Thursdays. My legs felt destroyed from the past few days, and have time to train at the weekend A. 1 mile light run 7.28 Into 5 sets 1 each side Turkish getup 16kg 8 strict ttb Into 100 calorie bike 8.51 Into 5 sets 20m single dB overhead carry – switch at 10m 8 back extension Into 1 mile light run 7.20 43.02 Runs felt fine, focused on picking the heels up and reducing the vertical bounce for efficiency. Turkish getups I hadn’t done in about 2 years, felt rusty… Read more »
Mobility warmup as described ✅
5k of rowing
20:01
Aimed for under 20:00 min
2/3 I rowed at 2:00-2:03
Last 1/3 I went for ~1:50
4 rds
Paused supine grip ring rows x10-12