3/3
AM
2 sets:
800m Run @ low effort
200m Run @ 1mile goal pace
600m Run @ low effort
200m Run @ 1mile goal pace
400m Run @ low effort
200m Run @ 1mile goal pace
rest as needed bw sets
1st set I did on the air runner – yuck!!!!!!!! 2nd set was outside. The biggest noticable differences were the 1 mile goal race pace on the air runner was way faster than I would probably actually race with, but the low effort was extremely low, found no in between. Changing paces in road running was harder but a little more realistic w/actual pace. Hamstring tendon flared up mid way through 2nd set, never got so bad that I had to stop but it was irritating for the rest of the day.
+
10min Easy Jog/walk Cooldown
done
PM
A – 1-1/4 bench press x 6, rest 2 min x 4 sets (1 rep = down to chest, press to halfway, back to chest, press to full extension)
135-160-175-180
B – Bar MU – accumulate 25 reps for the day for quality
done
C – 1-arm DB shoulder to overhead x 5/side @ 60-70-80lbs, rest 20 sec bt arms, 2 min bt sets x 6 sets (2 at each weight)
Only had access to 70/75 – so I did 3 sets with 70 and 3 sets w/75, I did try to get a 95lb off of my shoulders, but it didn’t move very much, I also couldn’t get much leg drive to the hamstring tendon being not happy.
D – Back squats 4 sets of 6, build with each set, last one tough, rest 3 min
225-245-265-285 – last set was a little tougher than I wanted
E – Front squats 4 sets of 5, same load across, good speed, rest 2-3 min
Opted for 205 – just happy to be squatting and didn’t want to push the issue on that leg
3/4 (DSGN)
Part 1 – Strength:
A. Hang Squat Clean: 1 rep every 30 sec x 12 reps
185 – kept it light
B. Hang Muscle Snatch + Hang Power Snatch + Hang Squat Snatch: 1 complex every 90 sec x 6 sets
95 – same here.
Part 2 – Gymnastics:
2 sets:
C1. Strict Parallette HSPU’s: AMRAP. AMRAP; rest 15 sec b/t AMRAP
7&2 + 5&1
C2. Tuck Front Lever Hold on Bar: Accumulate 75 sec AFAP
Done – these felt super good today
Rest 2 min b/t each movement
+
D. EMOM x 12:
Min 1: 15-20 sec AMRAP – TTB – high speed/high turnover focus
11-12-14 – secretly tried to syncronize with Michelle
Min 2: 15-25ft HS Walk- AFAP
Felt good, i’d guess around 13-15 seconds for 25ft
Min 3: 10-15 sec AMRAP CTB Pull-Ups – high speed/high turnover focus
15-15-14 – on the last set I could feel my knees bending in the arch to hollow portion so I decided not to fight it and just come off the bar at 14
Min 4: 15-20 sec AMRAP – Lateral Box Jump Overs – 24/20″ – speed focus
Just hit 10 every round – hamstring tendon got more warm but my body was just tired.
+
E. 15 min AB, done as 5*(1 min @ 425-444 watts, 1 min @ 375-395 watts, 1 min @ 300-333 watts)
Called it, my body and mind were tired at this point. Just a long Wednesday, that’s all.