Jul-7
CS - Activation
+
A. Wtd. Vest Strict CTB Pull-ups - 4 x 4.4; rest 20sec + 2:30 (moderate)
B. BB Pendlay Row - 4 x 6-8; rest 2min (moderate)
C. Banded Face Pulls - 4 x 10-12; rest 90sec (light-mod)
+
A. Seated Neck Retractions - 4 x 20-25; RAN
B. Kneeling T-spine Rotations - 4 x 15 ea side; RAN
C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 4 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
E. Table - 4 x 30sec; RAN
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Track-style Warm-up - 15min (Aerobic prep + DROM + speed play)
...
Run - 40sec @ Threshold (170-180 / 90-95% effort)
Rest - 20sec
x7
*build into the first 2 repeats OR get to higher HR zones during the warm-up...that should reduce drop-off from early rounds
Rest 2min
+
AD - 40sec @ Threshold
Rest 20sec
x7
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CS - Plyo
A. 16#, completed felt pretty good. got tough
B. 135, 155, 155, 155
C. Green band
Rehab completed
+
Runs complete. HOT outside. I think I'm going to try to start doing this in the morning, 2p.m. is just too hot and I think it's effecting the pace I'm able to sustain.
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