Saturday, July 18, 2015

Training: 7/14/2015

15-20 min progressive aerobic warmup
20 min @85%(HR155-173ish):
Run 400m
10 Pullups
15 Wallballs
AD 30 cals
10 GHD Situps
25' L/R Lateral Pike Walk
Result: 3 rounds + 200m Run
--10 min rest @120-130--
20 min @85%(HR155-173ish):
Row 500m
40 DUs
10 T2B
Run 200m
15 KBS (light-moderate)
Result: 3 rounds + row +double unders+ T2B+ Run + 6 KBS
10 min c/d

Notes: Warmed up after the noon class with 10min airdyne and then a progressively difficult run for 5min.  Did a little mobility on ankles, internal rotator, and then went after my hip flexors and thoracic spine.  Noticed after opening up my hip flexors with some long lunge stretching, I was able to get into a much better squat than yesterday during back squats.  Also, overhead felt better after getting after the thoracic with some can openers.  Didn't have my heart rate monitor today so I had to go my feel.  First AMRAP felt good going unbroken on all movments but the GHD situps felt like sheering on my SI joint.   Pike walks were tough on coordination.  I don't think I had it set up properly.  After the rest, I got on the rower and started at a 1:56 pace.  Double unders didn't click until the 3rd set.  Running was a little labored this time around.  KBS were tough but I had an epiphany on the second set when I let the KB travel lower between my legs.  This led to more hamstring and glute recruitment and less back.  The heat definitely made things feel much more labored today.  Finished up with 15min mobility working on my hips and thoracic.     

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