Jan 22
Upper body plus the strides from day 1. Weather was going to be much better here than the next morning.
Jan 23
[Day 1]
10min bike
+
5x 10s ea single leg glute bridge holds
+
5x 100m strides (easy, 60-70% RPE) -
did the strides yesterday. added some lights DB's to the holds. did some calf raises/streches and bit of light weight glute work. Feeling good.
Jan 24- rest
Jan 25
[Day 2]
20min bike alt EMOM
1- 80%
2- walk/jog
+
A- 3x 15 ea standing leg curls
B- 3x 10 single leg glute bridge ups from floor
C- 3x5 RDL
D- 3x 5ea cossack squat
complete. did a few sets of banded forward running.
A. compete with ~6 lbs of ankle weights. no pain.
B. complete added a bit of weight, forgetting amount.
C. 255,275, 275. did not push this but felt ok. could maybe feel a bit of tightness at end range.
D. complete. added 25# last two sets.
Jan 26
upper body
Jan 27
[Day 3]
3x3 cross fields
75%
+
A- 3x 7ea lunges (back rack)
B- 3x 15 single leg seated banned leg curls,
C- 3x 7 bulgarian split squats
lifted first to let it warm up outside and get legs warm.
A. 135,135,145. did as 2" elevated reverse lunge.
B. complete.
C. did as goblet. 70,80,100. no problem here.
cross fields felt good.
Jan 28
some light AD, core work and stretching.
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