7/22 (new)
Easy bike 5-6 min
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A. Wrist Sequence: 10 reps per position.
https://www.youtube.com/watch?v=4ffqLplXvls
B. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=ODx4FflXZ1Y
C. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=6Vqxhr_7LSA
D. Lunge + Quad Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=eS4o4jmzTac
E. Down Dog Calf Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=IarD4i20w_o
F. Elevated Cat Stretch: 2 x 60s hold, rest 30s.
https://www.youtube.com/watch?v=QvmU8Uc3NgY
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Easy bike 5-6 min
This was exactly what I needed
7/23 (new)
Still very very tender, so this was one more perfect day of easing back into training.
Easy movement day with machines
Every 3 min x 3-4 sets
Bike erg 15 cals
Row 15 cals
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Mobility/activation work
5 lightly loaded kang squats, rest 30 sec
Knee pressouts from deep squat x 5/side + Alternating sky reaches from deep squat x 3/side, rest 30 sec
High tension banded pull throughs from sumo stance x 15-18, rest 30 sec
Seal walk with feet on slider x 30ft forward and 30ft backward, rest 90 sec x 3-4 sets
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Every 3 min x 3-4 sets
Bike erg 15 cals
Row 15 cals
7/24 – OFF
7/25
A – Snatch grip deadlifts x 3 reps @ 41X1 tempo, rest 90 sec x 3 building sets to open up the ROM
*not too heavy here, treat it like a positional primer
155
B – Power snatch x 1/Hang Squat snatch x 2 – new complex every 2 min x 5 sets, lets start working sets at 135
135–40–145–150–155
C – Push jerk x 4 TNG reps, rest 2 min x 4 sets
*lets start working sets at 155-165lbs
165–175-185–195
D – Paused front squat x 1 rep + regular front squats x 3 reps, rest 3 min x 4 sets
*pause = 5 sec deadstop pause at depth
*lets start working sets at 185-205 or up
205–215–225–230
E – Deadlift – 1 rep every 10 sec x 10 @ 255-275lbs, rest 2-3 min x 3 sets
255 for 1st – 275 or next two —- all except for the last set, did a combo of double overhand and mixed grip. Lowered each one to the ground.
7/26
TTT Running Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I
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5-10 minute easy jog
rest 2:00
6 x 800m run at 85-90% effort, 200m easy jog b/t sets
rest 2:00
5 minute easy jog
Called it at 5, it was really freaking HOT, and I did this at 2pm, but that wasn’t the main reason i called it. IN the 5th set, I could feel my running mechanics were starting to fade a little bit and I felt that irritation on my hamstring. Going into this I wasn’t going to push the 85-90% effort, this is the best my knee/hammy has felt in 2 months so didn’t want to force that issue, but was trying to hit each 800 around 4 minutes, but the 4th round I dropped outside of that. I did this on the track and the heat was amplified.
7/27 – OFF