3/13
TTT gait prep
done
+
Dynamic running prep
done
+
Run 800m @ 5k pace
Walk 200m
x3 consecutive sets
20:10 done on assault runner. I do not like the assault runner for longer distances.
+
Walk 20 min @easy pace
done
3/14
A1 – Wall sit at parallel x 40 sec, rest 30 sec
A2 – Paused jumping squats x 4 singles, rest 3-5 sec bt reps, rest 2-3 min bt sets x 4 sets
Done – don’t feel like my bunnies are great jumpers anymore
B – Dbl DB farmer carry walking lunges x 50ft @ 50-60lbs/hand, rest 60 sec x 4 sets
50’s
C – Frog pumps x 25 + Hip Thrusts from supine x 25, rest 90 sec x 3 sets
Done and dang good burn
+
6 total rounds for max reps:
45 Sec Max Burpee
rest 15 seconds
45 Sec heavy cable DU’s
rest 45 seconds bw rounds
Burpee – 13-13-17-14-15 – dubz – my heaviest rope hurt my shoulder buy my RPM “heavy” rope was ok – 37-65-63-59-54