CS - Activation
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A. Wtd. Vest Strict CTB Pull-ups - 3 x 5; rest 3min (build)
B. BB Pendlay Row - 3 x 5; rest 2min (moderate across)
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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
x6
Rest 2min
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Row - 40sec @ Threshold
Rest 20sec
x6
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CS - Plyo
A. 20#---> pretty tough, you can kinda still see R arm pulling a hair more in video
B. 115, 145---> felt good
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Rehab done
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Runs--> about same paces as last week, still dropping off on second set. This is probably my hardest run session for me.
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