AM
After thorough foot/ankle/knee warmup and energy system warmup
Spent a good chunk of time on joint warm up and running drills. Should’ve gotten a little more est warm up in but was running out of time.
Run 3k for time
13:45 (13:57 was previous)
Splits
4:14
4:45
4:43
Felt good but I can push a little harder, of course the time was an improvement, but were I feel the biggest improvement is the effort, I feel like in June I had to work really hard to run that time, today felt very relaxed and in control.
+
20 min mobility cooldown
PM
A – Front Squat – 3,2,1. Rest 3 min
315-335-345
+
B1 – Side lying adductions x 10/side, rest 1 min
Done
B2 – Standing banded abductions x 10/side, rest 1 min x 5
Done
+
C – AMRAP 8 min
10-20-10m shuttle sprint
3 MU’s
6 Front squats @ 135 from ground
6 + run + 1 front squat
Legs felt heavy on the run, the muscle ups felt like a rest station, tried to find a happy medium of good rep cadence with front squat. It was light but if I moved to fast through them the run was effected mostly on the turnaround.
+
D – Air bike 8 min cooldown
done