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
check
+
Run 200m progressive intensity, rest walk 2 min x 2-3
check
+
800m @ 84-86%, rest 4 min
600m @ 88-90%, rest 3 min
400m @ 90-92%, rest 2 min
600m @ 88-90%, rest 3 min
800m @ 84-86%, rest 4 min
600m @ 88-90%, rest 3 min
400m @ 90-92%, rest 2 min
600m @ 88-90%, rest 3 min
800m @ 84-86%
(total 5600m)
Efforts on 400 felt strong, don’t have splits written down but was around 85-90seconds, overall time was around the 45 minute mark, forgot to hit watch to stop and get accurate amount. On several of the distances, michelle got a head start and my goal was to catch her or at least close the gap effectively. This worked very well in the beginning but do think efforts were a little outside of the target which made it a little hard on the very back end 400-600-800.
+
5 sets of bent knee hollow hold 50 sec, rest 90-120 sec bt efforts, skinny band under tension under the small of back to ensure you stay hollow
Done at home
+
Spend 5 minutes walking around barefoot on soft surface as possible
check
PM
For time
30-20-10 kipping HSPU
7-5-3 ring MU
directly into
Row 50 cals
9:12 – baby deficit on hspu, burned out triceps a little. Biggest bottleneck was in the round of 20. In 1st round tried to prepare for it a little and get comfortable with mini sets and small break. Felt it helped a little on rmu but triceps definitely felt some burning. Small sets were 8-8-8-6, 4-3 on rmu and then UB on 5 sprinted to walk for set of 10, knee I wasn’t going to be able to go straight through but wanted to push some urgency. Rings are 44ft from wall so there’s not much I can do about distance on transitions, either run/jog or use that as time for chalk and go right into next movement. 50 cals sub 2 (I think around 1:52????) held 1500 for whole first minute and thought about kicking right there but didn’t think I could hold higher than that straight at that point so got into 1600’s and 15 cals left and just settled into the 1700’s to finish.