8/26/21

AM Workout (0715) 

Warm-up 

2x (100m at 1 mile goal pace, 200m walk), 400m at 1 mile goal pace

Rest 5 min

200m at 1 mile goal pace

Rest 5-6 minutes 

A.

1 Mile Run TT 

1-Mile Pacing Tip: The 1st lap should be about 2sec faster than laps 2 & 3. Start pushing to the finish with 30sec to go.

-Result = 5:58 ... probably the slowest mile I've ever ran? ... Overall had a good time doing this, but was a bit bummed with my time. I wanted to run a bit faster, but realistically this is probably good for me right now... over the course of powerlifting (and setting PRs in all my lifts) I definitely was not focusing on running. Last year on Halloween, about 10 months ago, I ran a 5:52. Given I've solely been focusing on strength this is right where I should be. At the end of this running program my goal is to run a 5:39... we will see how the next 12 weeks play out. 

PM Workout (1000) 

Today was a pretty solid session... lots of movement and fun lifting... haven't done much O-lifting during the pandemic, was fun to clean. 

3-4 Rounds @ Warm Up Pace
2min Bike/Row/or Run (pick up the pace on the last 15sec of each Round)
20 Elephant Walk Steps
20 Plank to Alteranting To Touch
10 Assisted KOT Squats

-Complete

A.
HOT START - Weight Cycling w/ Power Sprints
Barbell Cycling Option
4-5 Sets
1 Clean Pull
2 Power Cleans
3 Hang Power Clean Below Knee
12sec Bike Sprint @ high Power
rest walk full recovery

-4 Sets, 185# for 2 sets and 205# for 2 sets 

B.
Odd Weeks - Single Leg Strength Balance 
Range of motion priority Single Leg Training
EMOM x 6mins (Every Minute On the Minute)
1st - 10 Right Leg Knee Over Toe Split Squat
2nd - 10 Left Leg Knee Over Toe Split Squat

Level 1 - Foot Elevated + Hand Supported
Level 2 - Foot on Floor Bodyweight
Level 3 - Foot on Floor Suitcase Loaded
Level 4 - Foot on Floor Back Rack Loaded 

-Complete, level 2 ... bodyweight ... I've never done this movement, but it was a nice burn in the quads

C.
For Time
10-20-30
Ski Cals (Female Rx - 8-16-24)
Burpees no Jump no Clap
GHD SIt Ups or (15-25-35 Sit Ups)
12min Time Cap

@ 15min Mark
7min AMRAP
150/125m Ski
12 Walking Lunges
9 KBS 53/35lbs

@ 25min Mark
For Time
20/15 Calorie Ski
15 Burpees
10 KB Snatch/arm 53lbs

-Complete ... 11:50 (sit-ups), 5 or 6 rounds on the second part and 3:03

Cooldown
1min Per Position x 2 Rounds
1st. Seal Stretch 
2nd. Butterfly or Weighted Butterfly
3rd. Pigeon Stretch R
4th. Pigeon Stretch L
Once complete with the above 4 stations for 2 Rounds, move onto the following.
2mins Static Back 

-D/N complete, didn't have time