10/14/21

AM Workout (0700)

Felt okay this morning, but I was a little bummed with my time on the 800 today... I was feeling good and light on my feet and went out way too hard... gassed out and wasn't really able to push myself on the back half. 200s went well afterward and I ran fast on every interval, probably because I was pissed about my slow 800. 

800m Race Effort Warm-up:

2x (100m at 400m pace, 200m walk) 

1x300m at 800m goal pace

Rest 5min

 1x (200m at 800m goal pace, 400m walk)

Rest 3-5 minutes 

800m TT 

Rest 3-5 minutes 

8x200m w/ 200m easy recovery run b/t all reps.

 No additional rest b/t efforts. 

The pace from reps 1,2&3, 4,5&6, and 7,&8 get faster.

123 = 47

456 = 46

78 = 44 

-Result = 

800  = 2:44 800m (splits went 1:19 / 1:25) ... really disappointing second lap ... this is not very fast for me, but it is where I currently am at after the last year-ish of powerlifting only. I am excited to continue this program and hopefully improve upon this in the future/Spring time. 

200s = ran every single one of these under 40 seconds ... most 33-37 ... felt much better on these 200s than on the 800. 

PM Workout (1730) 

Warm-up

Row or Run x 3 minutes

+

2–3 Rounds

1. Shinbox Thoracic Rotation x 5/side

2. Single Leg Glute Bridge Isometric x 30 sec/side

3. Toes Elevated Dumbbell Jefferson Curl x 5

-Complete 

A.

Barbell- Hinge Focus Oly Build:

4 Sets @ Light Load for Technique

1 Segment Snatch Grip Deadlift

1 Segment Snatch High Pull

2 Low Hang Power Snatch

rest fully between sets

-4x135# ... light and fast, was fun 

B.

3 Sets

1. Good Mornings; 3111; 6–8reps

rest 30sec

2. Hand Supported Single Leg RDL x 6/leg 2111

rest 60–90sec and back to 1

-95# for 3x8 on the GM, 50# DB for RDLs 

C.

For Time @ High Effort

30 Goblet Squats (53/35#) 

Bike 1250/100m 

25 Goblet Squats (53/35#) 

Bike 1250/100m 

20 Goblet Squats (53/35#) 

*Time Cap 7mins

Rest until the 10min mark

Every 4mins x 5 Sets

3 Devils Press 50/35lbs

6 DB Burpee 50/35lbs

9 Dumbbell Push Press 50/35lbs

12/10 Cal Ski

-7:07

-2:00

-2:03

-2:07

-2:13

-2:08 ... the first part of this was brutal on my quads/glutes... left me fairly rocked for the second part. Between all the running this morning and these intervals today was a whole lot of cardio ... overall a fun day though, left me feeling tired though. 

Cooldown

1. Pike Stretch x 2 min

2. Elevated Pigeon x 1 min/side

3. Front Split x 2 min/side

-D/N complete, no time