3/22/22

AM Workout (0920)

Had a nice session this morning ... the first time back on the track after some time away is always rough... but I felt surprisingly good here ... I had a decent running capacity last fall and did a couple maintenance runs throughout my last strength training cycle... this wasn't as brutal as I was assuming it would be. Excited to run pain free and to get in more of these workouts in the coming weeks/months. 

Run 1000 Meter for 00:04:07
Rest for 00:02:00

Run 400 Meter for 00:01:29
Rest for 00:02:00

Run 700 Meter for 00:02:53
Rest for 00:02:00

Run 300 Meter for 00:01:07
Rest for 00:02:00

Run 600 Meter for 00:02:28
Rest for 00:02:00

Run 200 Meter for 00:00:44

-Complete ... on the first 4 intervals I was 2-5 seconds fast each set ... last two (600 and 200) I was 10+ seconds fast... just felt good and pushed the pace a bit. 

PM Workout (1300)

This afternoon was a really fun workout. It was nice to lift heavy-ish and then get in some conditioning. I was surprised how good I felt on the conditioning piece given I haven't been training like this for a while. 

 

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Sets

30 Elephant Walk Steps 15/leg

*Straighten the knee as much as possible to stretch through the hamstrings. 

10 Seated DB Good Mornings

*Hinge as far as possible without allowing the lower back to round.

-Complete

 

A.

3-4 Sets 

Bike Erg 750m (increase pace each round)

20 Bird Dogs, alternating 

10 Skater Jumps

rest walk 60sec

-Complete, 3 Sets

 

B.

Deadlift

4 sets of 5 @ 75% (405#) 

-Complete

 

C.

3-5 sets:

4 Hang Power Cleans 155/105lbs

4 Box Jump Over @ 30/24"

-rest 30-45sec between sets

 

Complete all 3-5 sets above and then move onto 

 

3-5 sets:

2 Power Clean + 2 Hang Power Cleans 155/105lbs

4 Bar Facing Burpees

-rest 30-45sec between sets

 

Complete all 3-5 sets above and then move onto

 

3-5 sets:

4 Power Cleans 155/105lbs

8 Sprawls 

-rest 30-45sec between sets

-Complete... did this as an EMOM, most of the sets took :15-20 seconds for the first 10 sets and then the last 5 took about :30 each round ... fun stuff, nice to move and sweat 

D.

3 Sets of:

10 DB Curls (2x25# DB)

10 Reverse BB Curls (45# bar) 

Rest :60 + after last set 1 max set of 45# BB curls 

-Complete, got 10 reps on the ME set ... nice pump finisher 

 

Cooldown 

*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply. 

1) Cat Cow x 10reps with 2-3 sec hold in each end position. 

*Progress to segmented cat cow if possible. 

2) Cobra Stretch x 10 with 5-10 sec hold. 

*Elevate the chest as high as possible to stretch through abdominal muscles and hip flexors. 

3) Bridge Pose x 2 min 

*To regress this movement, perform banded bridge pose. 

4) Pike Stretch x 2 min 

*Pull torso to the legs. 

5) Standing Forward Fold x 1 minute 

*Keep the knees straight and allow the low back to round.

-D/N complete