151212

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

3 sets

Bird Dog @ 11X5, 5-7 reps  **keep both legs locked out throughout movement

Dead Bug @ 15X1, 5-7 reps **keep both knees off ground throughout movement

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

+

A. 75 Good Mornings @ 3030 w/ 65# 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..

+

20 sets @ high effort

7 Toes to Bar

7 Thrusters, 95#

7 Box Jumps, 24”

rest 30 sec b/w sets

1: 37

2: 39

3: 39

4: 40

5: 38

6: 38

7: 39

8: 37

9: 36

10: 42

11: 40

12: 42

13: 43

14: 43

15: 43

16: 45

17: 47

18: 46

19: 54 😳

20: 38

Too slow second half. Especially 19. Shows I can push harder; have more in tank than i think. 

P.M.

10 min Run/aerobic warm up

Complete 

+

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

rest 3 min

x 2 sets

(6 x 400m total)

1:29.2, 1:28.7, 1:30.8

1:26.1, 1:34.2, 1:33.1

+

15 min Ido Portal Locomotion

Complete