151121

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold

3 sets

Bird Dog @ 11X5, 5-7 reps

Dead Bug @ 15X1, 5-7 reps

Banded Air Squats @ 2020, 10 reps **loop band around knees

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A. 75 Good Mornings @ 3030 w/ 45# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..

Did sets of 5, and focused on perfect positioning, like ya said. 

+

20 sets @ high effort

5 CTB Pull Ups

5 Thrusters, 95#

5 Bar-Facing Burpees

rest 45 sec b/w sets

1: 30

2: 29

3: 28

4: 28

5: 28

6: 30

7: 36

8: 35

9: 31

10: 32

11: 30

12: 34

13: 31

14: 31

15: 34

16: 31

17: 38

18: 38

19: 40

20: 35

Think I can give the Bergeron beep test a good score now. Haha. This was close to it. Did my best to keep the math straight. Math is always harder than the workout. Ha

P.M.

10 min Run/aerobic warm up

Complete

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3 x Run 400m @ -2 sec from last week, rest 30 sec

rest 3 min

x 2 sets

(6 x 400m total)

In the rain at night.  last three splits were faster than my time, I had to keep looking at my watch because my "automatic lap" (400m) was messing up. Getting better. 

1:32.3, 1:25.5, 1:29.1

1:32.0, 1:36.6, 1:41.3

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15 min Ido Portal Locomotion

Complete