Monthly Archives: June 2025

6/27 (machine/mobility, run deload) *for alll machine intervals, think about a 15 min ‘effort/pace’. should be sustainable/repeatable with this 2:1 work:rest All machine work was sustainable, perceived feeling of high but could’ve done that set up for 15 sets for … Continue reading →

6/24 Gait prep + Every 5 min x 6 alternating sets (3 each) Odd sets – Run 800m (or as close as you can get at gym) Borrowed a measuring wheel and one loop around the building is 156 meters … Continue reading →

6/18 (strength/power development focus) A1 – Squat clean x 1.1.1, rest 8-10 sec bt reps, 0 sec after last rep 185—185—185—205—205 A2 – Shoulder to overhead x 2, rest 3 min x 5 sets *3 squat clean singles, then after … Continue reading →

6/13 Gait prep + 3 min bike + 3 min easy jog + Any other mechanical warmup needed + Every 12 min x 3 sets Run 2k @ 10k ‘effort’ 11:17—-11:11—-11:20 – did had to take a bigger break between … Continue reading →

6/10 Every 5 min x 4 sets Row 40 cals @ 1200 cal/hr, into Set 1: 30 GHD situps Set 2: 20 PC/PJ @ 115lbs Set 3: 10 ring MU Set 4: 100ft HSW 3:26 — 3:42 — 4:49 — … Continue reading →

6/6Gait prep+3 min bike + 3 min easy jog+Any other mechanical warmup needed+AMRAP 28 minRun 400m @ 1 mile effortEcho bike 2 min @ max recoverable paceBack at original running location with a turnaround, not exactly sure the distance but … Continue reading →

6/2 Burgener snatch warmup – perform 3 reps of each movement with a light BB 3 dip drive 3 high pulls 3 muscle snatches 3 OHS 3 hang squat snatches 3 low hang squat snatches 3 sets up to 75 … Continue reading →

5/30 Gait prep + 3 min bike + 3 min easy jog + Any other mechanical warmup needed + AMRAP 24 min Run 400m @ 1 mile effort Echo bike 2 min @ max recoverable pace *this should be some … Continue reading →