6/7/2022
Foot/ankle warmup (barefoot/socks)
25ft/variant
Toes only forward and backward
Heels only forward and backward
Toes out forward and backward
Toes in forward and backward
10-20x Forward and backwards bunny hops
10-20x Side to side bunny hops
8-12x Forward and backwards single leg hops
8-12x Side to side single leg hops
I do not like heels only barefoot
+
TTT gait prep –
+
800m Run @ 85-88%
3:54 – tried to use wattage as pace – i think i was around the 900’s – on air runner
+
400m Run @ 88-91%
rest 3min bw sets
x3 sets
1:43-1:43-1:45 – tried to keep wattage just above 1000’s (i should’ve written down immediately for future reference but i’m pretty sure this is where it was)
+
200m Run @ 94%
rest 3min
x4 total sets
46-47-44-45 (wattage pace around 1200
+
15min Easy Walk/jog recovery effort
6/8/2022
A. Below Knee Paused Squat Snatch x 1 + Squat Snatch x1; Rest 15 sec b/t reps; Rest 2 min b/t sets x 5 sets
155-160-165-175-180
B. Power Clean x 2 + Squat Clean x 1; Rest 12 sec b/t reps; Rest 2 min b/t sets x 3-5 complexes
205×2 – 215×2 – 225
C. BB clean grip floating deadlifts; 6 reps x4, rest 2 min
225-235-245×2
+
6 sets for speed
5 S2O – 115lbs
10 Deadlift – 115lbs
15 Box Jumps – 24in, any how
rest walk 60-90 sec bt sets
57-1:01-59-58-54-52
+
6 sets for speed
5 Strict HSPU’s
10 TTB
15ft HS Walk
Rest 60-90 sec b/t sets
45-47-47-48-46-46