8/24/21

AM Workout (0715)

Your 100m interval pace should be equivalent to your 200m time. Your 200m interval time should be 2sec slower than your 200m time. Record your 400m finishing time and 200m split. Record where performed (track, open road, trail, out & back, etc.)

A.

3 Sets of: 

Run 100m 

Walk 200m 

Rest 3:00 

Run 200m 

Rest 4:00-6:00 minutes then...

B.

400m TT 

-Result = 64 seconds ... splits of 30/34 ... I didn't really have much expectation of this, but I am hoping to drop this down to 56 over the next 12 weeks ... on the second half of this, about 270m in, a group of three people was walking in lane one... super lame and added a bit of time going around them... but I guess this will leave more room to PR later. 

PM Workout (1000) 

Had a good workout today, lots of quality movement and a fun conditioning piece 

Warm-up

2-3 Rounds

Optional - 10 Calorie Row

20 Tall Kneeling Band Pull Aparts

10 Dual Dumbbell Upright Row to Press

15 Dumbbell Bench pull Overs

-Complete 

A.

PreFatigue Push Pull Core

3 Sets NFT - PREFATIGUE

6-8 Single Arm Turkish Sit Up/arm

10 Bar Dips (BW or Weighted - only add weight if you can easily do 10 without stopping)

10 Ring Rows 2020

-Complete, 35# KB 

B.

Horizontal Push Absolute Strength

3 Sets:

1. Close Grip Bench 31X1; 4,4,3 reps

rest 30sec

2. Dumbbell Bench Press 20X0 x 8-10reps

rest 2-3mins

-165# x 4, 165# x 4, 185# x 3 ... 2x50# DB for DB Bench ... probably more there, but this super set was taxing... big burn in the chest 

C.

Density Short Length AMRAPs

4mins AMRAP

Ski 100m

5 Strict HSPU

5 Gorilla Rows/arm 53/35lbs

rest 2mins

4mins AMRAP

7 Burpees 

7 Parallette Push-Ups

7 Knees-to-Elbows 

rest 2mins 

Go back to the start and repeat each amrap for a second time through then you are done

-Was getting between 3-4 rounds on each of these ... don't remember the exact reps... was very fun/different than I've been doing, had a good time and got a good sweat 

D.

Shoulder Bulletproofing

3 Sets Not for Time

Band Around the Worlds x 10 (SLOW) 

Half Kneeling Windmill x 10/side (SLOW)

Dual KB Rack Carry x 50ft

-Complete, got 2 rounds in ... didn't have time for 3 ... used 35# KB for the windmills and 2x53# for the FR carry 

Cool-Down

1min Per Position x 2 Rounds

1st. Twisted Cross R

2nd. Twisted Cross L. 

3rd. Child's Pose with Lat Stretch R

4th. Child's Pose with Lat Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-D/N complete ... no time