AM
Weight vest run 800m @ target game pace
rest walk 1:1 x 3 sets, after third set only go immediately into
5 rounds for time of
pistols/BJO
I will start with a “data/measurables” disclaimer for this workout. Today I had access to a trueform, but even in the past I’ve been pretty sure that it needs to be recalibrated. Knowing this, but felt could get a better feel for the run and the demands so I not only used the monitor but used my apple watch to track and compare the distance as well. All 3 sets did not get the same equal reading. The first set the apple watch was 30m further, 2nd set the true form was plus 50m, the 3rd set the true form was plus 30m….it was pretty frustrating but just tried to keep my focus.
4:34
4:46
5:03
mechanics fell apart on the 3rd round, didn’t feel as disciplined in my positioning to maintain good running mechanics. I also feel my pace on 1st set especially was faster than my pace on Saturday.
5rft
@ 2:16
PM
A1 – Back squat x 6 reps for speed @ 185, rest 45 sec
this felt really light and fast
A2 – DBl DB thrusters x 12 reps for speed @ 50/hand, rest 3 min x 2-3 sets (only if able to preserve turnover)
all 3 sets under 20sec
B – DBl KB russian swings x 10-12 @ 53/hand, engage posterior shoulder without excessive tension through forearm/bicep), rest 2 min x 3 sets
The first couple of reps felt that tension but made the adjustments to relieve the excessive tension.
C – Banded pulldowns and banded Y’s from hollow body x 8/position x 3 sets
done
D – Wall assisted glute bridge hold x 90 sec, rest 3 min x 2 sets
I forgot how freaking hard these are for 90 seconds