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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

Complete. 

+

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..

Complete. Sets of 5. 

+

20 sets @ high effort

7 CTB Pull Ups

5 Thrusters, 95#

3 Burpee Box Jump Overs, 24”

rest 45 sec b/w sets

1: 31

2: 30

3: 30

4: 31

5: 31

6: 31

7: 32 

8: 37 (must have added wrong)

9: 32

10: 32

11: 32

12: 32

13: 33

14: 32

15: 32

16: 33

17: 32

18: 32

19: 32

20: 30

Chest to bars getting smoother. 

P.M.

10 min Run/aerobic warm up

+

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

rest 3 min

x 2 sets

(6 x 400m total)

1:27

1:33

1:31

1:30

1:35

1:32

+

15 min Ido Portal Locomotion

Complete