4/23/22

AM Workout (0900)

Had a great track session this morning ... all of the 200s and 300s were fast, 400s and the 500 were right on pace ... overall a really fun session, just enough volume and didn't leave me wrecked. Last running session before the PFT on Tuesday. 

Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42

Rest for 00:03:00

 Run 300 Meter for 00:01:03
 Rest for 00:01:00
 Run 300 Meter for 00:01:03
 Rest for 00:01:00
 Run 300 Meter for 00:01:03

Rest for 00:03:00

Run 400 Meter for 00:01:24
Rest for 00:01:00
Run 400 Meter for 00:01:24

Rest for 00:03:00

Run 500 Meter for 00:01:51

-Complete 

PM Workout (1600)

Had a solid afternoon session ... lighter/lower volume ... tapering down for the PFT on Tuesday. 

Warm-up

Cardio of Choice x 3-5 min OR Reverse Sled Drag x 5 minutes 

+

2-3 Sets

10 Hand Supported Single Leg RDL/leg

*Stretch through the hamstrings without allowing the low back to round. 

10 Patrick Steps Level 3

*Let the knee travel as far forward over the toe without letting the heel come off the ground. See Level 1/2 for regression. 

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

*Squeeze the quad and lift the legs. Try to NOT lean back as you raise the legs. 

-Complete

 

A.

EMOM x 12mins

1st - Row 30sec @ moderately tough effort

2nd - 5 KB Complexes (KB Sumo Deadlift + KB Clean from Floor + KB Rack Squat) 

3rd - 4 Burpees + 4 Sprawls 

*every round increase pace on either row, burpee speed, or load on KB complex

-Complete, 2x35# KB 

 

B.
Tricep Extensions
3 sets x 12-15 reps

-3x15 with 45#, cable push-downs 
 
C.
Pull Ups
3 sets x 12 reps

-Complete

D.
Cross Over Symmetry Pulldowns 
3 sets x 15 reps

-Complete, 15# bands 
 
E.
One Arm Dumbbell Row 
2 sets x 10 reps 

-Complete, 75# DB
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# DB for 2x10
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# DB for 2x10
 
H.
Planks 

2 sets x :60

-Complete

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) Weighted Ankle Stretch x 1min/side

*Keep knee in line with the middle of the foot. 

2) Low Dragon Stretch x 1 min/side

*Move feet away from each other to maximize stretch. 

3) Saddle Pose x 1 min 

*Progress to reclining hero pose if easy.

-Complete