Monday [high]
300m
200m
100m
rest 10min after ea
-40s last week... getting close!!!
300m in 40s. MIGHT have been 39 but hard to tell with timing own on wrist watch!.
200m in 30s. gassed
100m in 13ish.
I am actually coming to like these but am definitely wiped out by time I get to lifts.
Lifting:
A- hang power snatch x3 EMOM x5- keep light/moderate and quick - 95,105,115x3
B- ohs @32x1 x5, 3 sets 105,105,105. Shoulder actually felt ok.
C- bulgarian split squats @2020 x8ea x3 50,60,70
D- weighted jump switch lunges 2ea x5. With 25#
E- hammer plate twists... x10ea, 3-5 sets. Complete with 25#
Tuesday [low]
350-400m walking lunge
-slowly working up
+
10min easy jog / shake out
+
3 ea, 30-60s side plank
Did 400m in 12:40 or so. With knee drive.
Complete with UB BB.
Wednesday
Abs and 20 min walk with 25# vest and 20 mins lite AD.
Thursday
UB BB.
Friday [High]
7x 30m sled pulls (light)
Complete on wet grass in soccer spikes. Felt pretty good.
A- hang pc x3 moderate/quick EMOM x5. 155,175,175,185,185
B- jefferson curls x5, 3 sets complete with 45# kb.
C- kb windmills x5ea, 3-5 sets – 15,20,20. These are very hard for me due to shoulder instability.
D- cossack squat- 7 reps ea x3 sets. Done with 35#
E- harop curls x5, 4 sets. complete
F added some calf raises 45# x 10 x 3 sets.
Saturday [Low]
5 x150m accelerations, walk rest 90s
+
A- windshield wipers x10, 5 sets
B- 5 sets ea side awkward plank for 15s...
C- 50 russian twist type med ball tosses with back facing wall... perform plate twists if no wall/ball...
Complete with UB BB.
Sunday will be rest, maybe some lite AD or recovery work.
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