151205

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

15 Wall Ball

rest 45 sec b/w sets

1: 37

2: 36

3: 36

4: 36

5: 37

6: 37

7: 36

8: 36

9: 36

10: 36

11: 36

12: 37

13: 37

14: 37

15: 36

16: 36

17: 37

18: 36

19: 36

20: 35

(Had to jog to wall from rig. Otherwise would have been 2-3 seconds faster each set)

Did some suitcase carries afterwards. 

5x100' /arm, 115 across 

P.M.

10 min Run/aerobic warm up

1.92 km, complete. 

+

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

rest 3 min

x 2 sets

(6 x 400m total)

1:28.8, 1:33.1, 1:35.0

1:33.7, 1:36.2, 1:35.6 

Felt heavy. 

+

15 min Ido Portal Locomotion

Complete. Did Ido squat too.