6/21/2021
AM
ttt Gait prep
done
+
1500m intervals
500m @ 5k pace
500m @ 3k pace
500m @ tough effort
rest walk 5 min x 3 (4500 total, work on gears here)
6:55 – 7:50 – 7:52 – ran these at the park so try to vary my starting points so i wasn’t always changing gears going down or up a slope. First one my 5K and 3K paces were probably a little faster and a little slower on the 2nd and 3rd – don’t know splits but i tried to run the last one the hardest because that portion of the run was set up to get uncomfortable.
+
Easy bike/flow – 15-20 min
Stayed at the park and did a 20 min cooldown walk with some anklig work
PM
Every 5 min x 4 sets
Odd sets – 25 cal echo bike + AMRAP rope climbs to 4 min mark
Even sets – 25 cal ski + AMRAP HSW with plate up and overs (setup 2 layers of heights to go up and over, so stack of 1, then 2, then 1 in a pyramid)
Rope climb – 7-5 – i feel with the extra 5 calories i didn’t keep the power as high for as long on the bike. Hsw – 3 passes on both, i did realize today that i need to hit the plate ramp with some momentum going, if i don’t when a hand goes up the potential to push back and away as opposed to keeping moving forward.
+
Every 5 min x 4 sets
Odd sets – 500m row + AMRAP GHD situps in remaining time
Even sets – 25 power clean/push jerks @ 135lbs in set 1, 15 power clean push jerks @ 165lbs in set 2
35 on both sets of ghd – even on the second set i felt i went slower on the rower and on the ghd just stayed more consistent. 2:44 on 135 barbell and 2:07 on 165 barbell
+
Bench press x 5,5,3,3. rest 2 min
165-195-215-235(2) didn’t have a spot and didn’t trust grinding out the 3rd rep @ the 235 load
Front squat x 5,5,3,3. rest 2 min
205-235-265-285
Today was a much better day and i pretty much can pinpoint exactly why from last monday to today, but i have paid much more attention to my hydration since the info