Do what you need to do. Go for time, do a grind, or work on strength.
Finish out the week with what's missing.
Here's one option:
- Warm Up -
800m jog
Various dynamic stretching
400m run
More dynamic stretching
200m sprint
- Work -
8 rounds of:
400m Sprint
3:00 rest
Post time for each of the 8 intervals or any other work completed to comments
Big 5/55:
ReplyDelete115lb Deadlift
115lb Front Squat
Inverted ring pushups
Step ups with 25lb Db's(each leg)
Jump Rope x 10
First round looks like 10 DL, 10 FS, 10 IRPU, 20 Step ups(10 per leg), 100 Jump Rope.
Good one, took me about 30 minutes, and my workout partner Mike Leak about 55 minutes. Only thing I would change is a heavier DL, but with one bar I didn't want to change the weight every round, FS was perfect.
Ran 2.9 miles, 27:11. Then "false grip" ring pullup and ring dip practice for 10 minutes. Did 25 of each. Kills the forearms. Very tough to keep the false grip on multiple pullups. Working on getting hands to sternum on pullups and below parallel on dips. I will be doing these several times a week. Want to get the muscle-up.
ReplyDelete100 weighted dips at 30lbs.
ReplyDelete400 sit ups
Weds valley crossfit
ReplyDelete4 rds
400 m run
15 OHS 95#
21 kb swings
12 pullups
24:00
Friday valley crossfit
800m run
5rds
20 striders(jumping lunges)
10 ring dips
800m run
14:00
Thurs and sat
1 hr runs don't know how far just ran and did some site seeing
Track work:
ReplyDelete1. 1:13
2. 1:14
3. 1:18
4. 1:27
5. 1:25
6. 1:31 WTF
7. 1:26
8. 1:23
glad I did this today. It was 75, a slight breeze, and sunny -how could I NOT do something outside. A little dissapointed in my results. Numbers don't lie and there shouldn't be a pyramid in the results. That can mean one of two things...I didnt go "all out" on each trip or recovery was inconsistant. Only I know the answer to that and it's got to change.