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 so the 5 laps of this made it 780 so pretty dang close 3:53 — 3:45 — 4:12
Even sets – 2 rounds of DT @ 155lbs 2:35 — 3:12 — 5:35 – i know it ran over what would’ve been the next interval but I was going to finish. I had 3 jerks left with about 10 seconds left and I just couldn’t muster up the energy to finish.
6/25 (strength/power development focus)
So yesterday really really fired up and irritated my hamstring/popliteus tendon (whichever one it actually is). So I started with 10 minutes of reverse sled work then movement prep and thought i was feeling good. Got a snatch warm up in, squats were stiff but i was going to go light as the leg drive and knee extension was about a 2 out of 10 on the pain scale and then on my first working from the power snatch to the hang, controlling the eccentric load it was about a 6 or 7, some of that might just have been the initial shock to my system of that but I immediately pulled the plug for A & B…..I did do the squat, but I didn’t feel good past 225. Then after I did the squat i just walked with the sled for about 25 minutes
I have some thoughts and if you have any initial feedback or input please let me know, but all the running progressions we’ve done, the tendon has been a 1 or less on a pain scale. It has been there but not a limitation at all. Maybe on last Fridays session, but one thought i have and of course as you being in the south too. It is FUCKING HOT!!!!!! I know its not a direct correlate and i haven’t been dehydrated but I also am on oversaturated with water so I’m sure that can play a role. Also all the running progressions i’ve been doing in runners and yesterday I ran in my met-cons, this shouldn’t play that big of a role but outside of heat that was another factor that was different. Also in a mixed session like yesterday I’m sure my running mechanics could’ve been effected from a various movement fatigue. Any agreements or differentiating thoughts let me know. I’m not super worried as after I did all the sled walking, going down the stairs in my apartment today didn’t hurt like it did last night. I’ll ice, and do therapy work as much as I can today and tomorrow
A1 – Power snatch x 1/Hang squat snatch x 1, drop and rest 15 sec
A2 – Squat snatch x 1.1, rest 2 min x 6 sets
B – Dbl DB hang clean and jerks x 8 reps @ 60-70lbs as able with loading jumps, rest 2 min x 3 sets
C – Back squat cluster x 3.2.1, rest 20 sec bt clusters, 3 min bt sets x 4 working sets
*start and finish heavier than last week
225
D1 – Single arm BB suitcase deadlift x 6 into single arm farmer carry x 30ft, rest 15 sec bt arms, 1 min after both
D2 – Single leg BB hip thrust x 5/side into double leg BB hip thrust x 10, rest 2 min x 4 sets