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
+
600m @ 88%, rest 3 min
400m @ 91%, rest 2 min
200m @ 95%, rest 1 min
400m @ 92%, rest 2 min
600m @ 89%, rest 3 min
400m @ 91%, rest 2 min
200m @ 95%, rest 1 min
400m @ 92%, rest 2 min
600m @ 88%
(total 3800m)
Total working time including rest – 15:34 – this is based on watch, which i know in the past has a few metrics off, but at least it’s a number. Didn’t really get splits. And it was hard as shit to hit that 400 @ 92% coming off a 200 at 95%. Felt some mechanical breakdowns around 2200m-2400, i’m sure that is more the perceived effort, temperature on the track (which felt like against the wind and uphill both ways). None of the issues in the past with hamstring tendon or anything so happy about that
+
5 sets of bent knee hollow hold 45 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
PM
E2MOM x 8 sets (4 of each)
Odd sets – 90 sec row @ 1300-1400 cal/hr
Even sets – 90 sec AMRAP of (3 ring MU + 6 OHS @ 115lbs)
Amrap – 2+3 – 2 – 2+1, 2 – going for the 3 muscle ups in the first set made that row a grind that i dipped in and out of the 1300/s, never went below 1276, and each time i dipped into the 1200’s i was back in the 1300’s the next stroke.the 3rd and 4th set were hard as shit to maintain that pace. 4th set knowing it was the last one was the only saving grace there.
+ (rest 4-5 min)
E2MOM x 8 sets (4 of each)
Odd sets – 90 sec bike @ 300-330 watts
Even sets – 90 sec AMRAP of (5 bar MU + 10 deadlifts @ 185lbs)
Bike – solid on all efforts – i think it was because i knew the fan from the bike would help cool me off. 1+7 – 1+ 5 – 1 +3 – 1 + 2 – by this point i was mentally done, and my hands were hurting and i was turning into a little bitch.
+ (rest 6-8 min)
3 rounds for time
20 GHD situps
20 alternating pistols
20 GHD hip extensions
20 HR pushups
11:16
It is that time of year already that I am going to have to keep some gatorade handy during a session, my energy felt so so in the pm, but it was as much my body temp that I felt hard to push through. I know I will adapt to the feeling that it got really hot all of the sudden, so i will have to keep fighting and pushing and forcing myself to get uncomfortable.