Friday
AM
10 min EZ Run warm-up
+
8 x 60 sec Row @ 50% aerobic effort/90 sec Row @ 80-85% aerobic effort
Results:
run felt good on foot
+
kept 50% bt 2:15-2:20 ( a little slower than last week), kept 85% @ 1:45 pace (maybe a tiny faster than last week) - hamstrings pretty smoked. Felt pretty good throughout.
PM
Skill/breathing session:
10 min Airdyne @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 60 total reps
+
10 min Run @ 50% effort
+
10 min tech work - few reps/practice - Turkish Get-ups/Hand Stand Holds
+
10 min Airdyne @ 50% effort
Results:
felt good on airdynes, run felt good on foot (its pretty much healed) - completed 50 GHDs, practice handstand holds which really suck with a few TGU's @ 53lb. Stretched and foam roll felt great as I have been sore, mainly in quads
Results:
felt good on airdynes, run felt good on foot (its pretty much healed) - completed 50 GHDs, practice handstand holds which really suck with a few TGU's @ 53lb. Stretched and foam roll felt great as I have been sore, mainly in quads
Saturday
5 sets ALL OUT:
3 touch n go Squat Snatch - 155lb
9 C2B Chin-ups
6 Push-up Burpees
Rest 7 x work time
+
5 sets ALL OUT:
9 Thruster - 135lb
25 sec Airdyne
Rest 6 x work time
Results:
all between :34-:38 sec - surprisingly felt great on snatches - all unbroken!
thrusters felt very easy and light, airdyne smoked me. All out for first 3 sets, slowed a little on last two sets, quads were smoked!
Results:
all between :34-:38 sec - surprisingly felt great on snatches - all unbroken!
thrusters felt very easy and light, airdyne smoked me. All out for first 3 sets, slowed a little on last two sets, quads were smoked!
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