6/6
Gait prep
+
3 min bike + 3 min easy jog
+
Any other mechanical warmup needed
+
AMRAP 28 min
Run 400m @ 1 mile effort
Echo bike 2 min @ max recoverable pace
Back at original running location with a turnaround, not exactly sure the distance but I’m pretty sure its a little longer than 400 meters. It’s probably right around 402 or maybe 403m. But seriously though, my goal was to hit each run around 1:50-1:55 – I never went over 1:55 but the best i could tell is I was right around that 1:53-1:55 mark. This actually felt really good today and it was really hot so that was nice for it to get very uncomfortable temperature wise as I set up my bike outside too. Since my targets were to hit those paces and i did finish my bike with about 30sec to spare and I did take off on a light light jog as a cooldown. Knee felt really good today.
+
3 sets prehab
15-20 ant tib raises from wall sit
20 sec/side copenhagen plank
30/side single leg banded TKE
6/7
tttTD – Jordan Burnett Memorial
In Teams of 2
For total time:
3rds:
25 BBJO 24/20
91 DU
…
3 rds:
25 OHS 95/65lbs
91 DU
…
3 rds:
25 BMU
91 DU
Well, this was probably the first weekend of stress free, no plan life in our new apartment and had a wonderful dinner and some wine, so I was quite dehydrated today and that did not make for the perfect recipe for getting after it. I also did not have a partner so I just hit half of it at an intentional pace to get the volume
6/8 – OFF
6/9
A – Hang Power snatch – build quickly to strong single
170 — missed 175 a little forward and tried to muscle through more of it. Did not feel super snappy today so I’m pretty happy with were I ended up and how relatively easy the 170 felt
B – Power snatch – 30 reps for time @ 155lbs
5:27 —— not sure I loved my strategy at about the halfway mark but I stuck to it. My plan was 5 quick singles, then “short rest” and that turned into that plan up to 20. In hindsight I should’ve broke off that plan at 10 and found a more consistent pace. I also started forcing things and not trusing my mechanics. So a little bummed at myself for this. But this definitely made me a little nervous as I mentally let myself truly percieve this is a major weakness of mine (snatch bb cycling)
C – Front squat – 10 sets of 3 @ 215lbs, still sticking with minimal rest here
7:34
D1 – Gliding hamstring curls x 5 reps for control of end range and eccentric, rest 45 sec
D2 – Straight leg hip abductions from side plank x 8-10 reps, rest 90 sec x 4 sets
Man, I underestimated and found a major weakness on my right side in the straight leg hip abductions.