Movement Prep 10 min Reps Glute Bridge- 1 Leg Hip Flexed 10 Miniband Standing 2 Leg External Rotation 10 Lateral Shuffle- Overhead Arm Action 20 Sumo Squat to Hamstring Stretch 6 Knee Hug Lunge Elbow to Instep 4 Hand Walk- Reverse 6 Walking Quadriceps Stretch- Same 6 Repeat the following movement 2 times. Rapid Response 2 Inch Runs to Sprint :5
Medicine Ball 5 min Reps Circuit: repeat the following movements 2 times. Medicine Ball Perpendicular Rotational Throw- Standing 10 Medicine Ball Parallel Rotational Throw- Standing 10 Medicine Ball Overhead Slam- Rotational 5
Interlude: District-5 Plyo Workout
Strength 60 min Reps Circuit: repeat the following movements 3 times. Hang Snatch - Barbell 4 Sumo Squat to Hamstring Stretch 5 Circuit: repeat the following movements 4 times. Pec Stretch- Rack 6 Bench Press 5 Push Up- Plyometric Bench 4 Lat Stretch- Rack 5 Row- 1 Arm/1 Leg Contralateral Dumbbell 6 Circuit: repeat the following movements 3 times. Oblique Crunch- 2 Point 6 Cable Chop- Lateral Half Kneeling 6
Weds: Westchester Speed Camp (worked on drop-steps among other things) and D5 track workout. 71, 71, 71, 80 ... felt fine cardiovascularly, but legs felt like 80 pounds of shit in a 10 pound bag. Not sure why i was dead-legged. Speed camp wasn't draining. dunno
Rafe I felt the same way! My lungs were doing fine, but I felt like my legs were dragging. Could have been not stretching properly from xfit. Planning to do the leg circuit tonight pending how functional my legs are
4/12: warm-up jog, D5 leg workout (w/ 30 sec. rest between the 2nd and 3rd circuits), abs, cool down/stretch
4/13: track workout. alone. in the rain. on an unmarked gravel track in greenwich where i was running around a kids' running group after my first set of 400s (i've been squeezing this stuff in between teaching, class, car repairs, private piano teaching, etc...) embarrassed to post times below zuba, but...
17:30 2 miles, 8:30/9 splits
93, 98, 97, 97 ...slower than last week, which sucks, but my legs felt like lead after the leg workout tuesday and starting w/ the 2 miler...i'd also like to think that maybe the track was slightly more than 400 since it's not actually marked...
4/14: 1.5 hours of goaltimate in stamford!
off to henlopen tomorrow to pick up with 7 express for the weekend!
Tuesday: CP & D5 plyos
ReplyDeletePrehab 5 min Reps
Diagonal Arm Lift- Feet Shoulder Width 6
Miniband Bent Knee Lateral Walk- Ankle 15
Dorsiflexion Stretch - Half Kneeling 8
Y- Standing 10
T- Standing 10
W- Standing 10
L- Standing 10
Movement Prep 10 min Reps
Glute Bridge- 1 Leg Hip Flexed 10
Miniband Standing 2 Leg External Rotation 10
Lateral Shuffle- Overhead Arm Action 20
Sumo Squat to Hamstring Stretch 6
Knee Hug Lunge Elbow to Instep 4
Hand Walk- Reverse 6
Walking Quadriceps Stretch- Same 6
Repeat the following movement 2 times.
Rapid Response 2 Inch Runs to Sprint :5
Medicine Ball 5 min Reps
Circuit: repeat the following movements 2 times.
Medicine Ball Perpendicular Rotational Throw- Standing 10
Medicine Ball Parallel Rotational Throw- Standing 10
Medicine Ball Overhead Slam- Rotational 5
Interlude: District-5 Plyo Workout
Strength 60 min Reps
Circuit: repeat the following movements 3 times.
Hang Snatch - Barbell 4
Sumo Squat to Hamstring Stretch 5
Circuit: repeat the following movements 4 times.
Pec Stretch- Rack 6
Bench Press 5
Push Up- Plyometric Bench 4
Lat Stretch- Rack 5
Row- 1 Arm/1 Leg Contralateral Dumbbell 6
Circuit: repeat the following movements 3 times.
Oblique Crunch- 2 Point 6
Cable Chop- Lateral Half Kneeling 6
Weds: Westchester Speed Camp (worked on drop-steps among other things) and D5 track workout. 71, 71, 71, 80 ... felt fine cardiovascularly, but legs felt like 80 pounds of shit in a 10 pound bag. Not sure why i was dead-legged. Speed camp wasn't draining. dunno
4/14--- Lunch time track workout
ReplyDeleteRafe I felt the same way! My lungs were doing fine, but I felt like my legs were dragging. Could have been not stretching properly from xfit.
Planning to do the leg circuit tonight pending how functional my legs are
4/14: Track w/ Liz, Mary, Andy, and Brandon. Special thanks to Kendra who timed us, and told us our splits in the 2miler
ReplyDelete13:20, 6:34/6:46 splits
77, 83, 82, 83
Still getting a little too excited on the first 400.
4/12: warm-up jog, D5 leg workout (w/ 30 sec. rest between the 2nd and 3rd circuits), abs, cool down/stretch
ReplyDelete4/13: track workout. alone. in the rain. on an unmarked gravel track in greenwich where i was running around a kids' running group after my first set of 400s (i've been squeezing this stuff in between teaching, class, car repairs, private piano teaching, etc...) embarrassed to post times below zuba, but...
17:30 2 miles, 8:30/9 splits
93, 98, 97, 97 ...slower than last week, which sucks, but my legs felt like lead after the leg workout tuesday and starting w/ the 2 miler...i'd also like to think that maybe the track was slightly more than 400 since it's not actually marked...
4/14: 1.5 hours of goaltimate in stamford!
off to henlopen tomorrow to pick up with 7 express for the weekend!
Sick most of the week, but track workout yesterday. Did the 2mi in just under 15 min but had to skip the 400s because of the hamstring.
ReplyDeleteDid the track workout last thursday. ran the two miles in 13:01.
ReplyDelete400 times 73, 75, 74, 73