AM
2 sets
Banded ankle dorsiflexion x 10/side
Banded ankle plantarflexion x 10/side
+
Dynamic Activation (10yds each):
Knee Hug March
Lunge to Lizard
Single Leg RDL w Toe Touch to Kick
Carioca (each side)
Side to Side Lunge
Ankle to Elbow
Butt Kicks
High Knees
Power Skip
+
Run 200m progressive intensity, rest walk 2 min x 2-3
+
Broken 5k time trial
Run 1600m unloaded, rest 3 min
Run 1200m with 14lb vest, rest 2:30
Run 1000m with 14lb vest, rest 2 min
Run 800m with 20lb vest, rest 90 sec
Run 400m with 20lb vest
6:39 – 6:04 – 5:07 – 4:01 – 1:50 (23:41 total) – legs felt super super heavy on the 800 and the 400.
+
5 sets of bent knee hollow hold 50-55 sec, rest 90-120 sec bt efforts, skinny band under tension under the small of back to ensure you stay hollow
done
+
Spend 5 minutes walking around barefoot on soft surface as possible
Done – love being barefoot so this is never a problem
PM
Every 4 min x 6 sets
Odd sets – 20 cal echo bike + AMRAP rope climbs to 3 min mark (15ft)
Even sets – 20 cal ski + AMRAP heavy DU’s to 3 min mark
RC -> 6-5-4 – first round i missed a foot clamp and had to drop off the rope. I got a groove and figured some things out in the 2nd round on my foot clamp, but it caused me to rush it a little and force the issue too much on the 3rd set. Also on the 3rd set i tried to take about 7 second break bt climbs and the 2nd accent wasn’t bad in that cluster but it forced a poor descent and that took a ton of energy out of me. Heavy DU – (scout rope) – 113-103-99 when the time comes i will be exactly where i want to be on the rope climb!
+
Every 4 min x 6 sets
Odd sets – 500m row + AMRAP BBJO over jerk blocks @ 4ft to 3 min mark
Even sets – 20 thrusters @ 135lbs, AFAP
10-9-9 on bbjo – the highest my blocks can go to is 42 inches. I figured out better footwork on the fly as i was going and my row’s slowed down. Thruster times were 1:42 (10/6/4) – 2:00 (4-4-4-4-4), 1:41 (6-6-8)
+
Back squat 6,6,4,4,2. rest as needed, heavy after intensity
185-235-275-285-300, the 300 felt pretty easy especially after i felt like the 285 was a grind.