12/05/21

 AM Workout (0900)

Warm-up Explanation:

2x (100m at 1 mile goal pace, 200m walk), 400m at 1 mile goal pace, Rest 5min, 200m at 1 mile goal pace, 400m walk.

Warm-up

2x

Run 100 Meter for 00:00:20

Walk 200 Meter

Run 400 Meter for 00:01:19

Rest for 00:05:00

Run 200 Meter for 00:00:39

Walk 400 Meter

Rest 5 minutes 

A.

1 Mile 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 = 5:41  ... my goal going into this program was to hit 5:39 ... I ran a 5:58 in August when we started this program ... happy to improve even if I was a few seconds off my goal pace ... still improved a lot ... splits went: 

1:19 (79)

2:49 (90)

4:20 (91)

5:41 (81) ... overall happy with this ... 3rd lap felt really slow ... picked it up in a big way on that last lap ... when my watch was at 5:05 with about 200m to go I just started really pushing ...  overall happy with this progress. I'm going to take a few weeks away from running to let my Achilles heel heal up... it has been causing me pain for some time. 

PM Workout (1330)

Had a decent workout this afternoon ... overall not too taxing, got a leg pump and a little sweat ... definitely felt this morning in my legs. 

Warm-up

2-3 sets 

1. Banded Face Pull x 12-15reps

*Keep the elbows high and wide and attempt to squeeze your shoulder blades together with each rep.

2. Cossack Squat x 5/side

*Drive strongly through the foot into the ground, and try to maintain a straight low back position during the entire movement. 

3. Squat Hip Rotations x 10-15

*Elevate the heels if necessary to make this position more comfortable. Option 1) move the knees in and out with your hands. Option 2) move the knees in and out without the hands. Option 3) Move the knees in and out with the hands and add some resistance from the legs. 

4. Full Squat Burpee x 10 

*Sit into the squat position on the way up and down. Wake the body up! 

*Intention: Open up the groin and hips in preparation for lower body training.

-Complete

A.

2-3 Sets

20 Double Leg Seated Calf Raise

20 Plank Psoas March

20 Double Leg Banded Hamstring Curl

REST AS NEEDED between exercises and sets

-Complete, 2 sets 

B.

3-4 Sets

1. 1-1/4 Front Squat x 4-6reps

rest 15sec

2. Suitcase Long Step Walking Lunge 10-12 steps

rest 15sec

3. Goblet Wall Sit 30-45sec

rest 90-120sec and back to 1

-4 Sets ... 185# x 6, 195# x 6, 205# x 6, 215# x 4 ... 2x50# DB across on the lunges and 35# KB for 4 x :30 on the wall-sits

C.

12min AMRAP @ 75% Effort

6 Hanging Oblique Raises/side

5 Single Arm KB Overhead Squat/arm 53/35lbs

4 Strict Toes to Bar

3 Back Squat 185/125lbs (from the rack)

-Complete ... I think this was 5 rounds? I can't remember, just rolled through this at a consistent pace 

D.

2-3 Sets

20sec Star Plank R

20sec Star Plank L

20sec Adduction Bias Side Plank R

20sec Adduction Bias Side Plank L

20sec Contralateral Single Arm Single Leg Plank per side

*rest as needed between movements and sets

-Complete, 2 sets 

Cooldown

1) Supine Hamstring Stretch x 1 min/side 

*Keep a slight arch in your low back during this stretch. 

2) Half Kneeling Anterior Line Stretch x 1 min/side

3) Front Split Progression: Start in the couch stretch position. Perform 10-15 rocks in and out of the front leg (as demonstrated). Walk out the front leg and then perform another 10-15 rocks. Use an object to hold onto (paralletes or yoga blocks). Then try to straighten the front leg (while holding onto the stationary objects), and stretch the the hamstrings without allowing your torso to rotate. Spend a total of 2 minutes per side on this drill. 

4) Front Splits x 2 min/side

-D/N complete