093017

Intervals

Stretch and Roll

3 Rounds

15 Hanging Pike Ups

15 6# Russian Twists

Ladder

3 20 Forward

3 20 Side

3 20 Forward In/Out

3 20 Side In/Out

3 20 Hops (left really hard to plantar flex/jammed up)

Rower

550m 01:40:1

03:00 Rest

300m 01:00:1

03:00 Rest

200m 00:39:5

3 Rounds

3 Headstand to Forward Roll

3 00:08 Pull Up Hold + 00:08 PU Eccentric

Still 04:00

Assault Bike was Broken

Stretch

Chocolate Smoothie

092817

Long Stretch

Thoracic Mobility

Dynamic Runner's Warm Ups

Woodway

Mile at 1% 4.2mph

1/4 1% 5.2mph

1/4 1% 7.0mph

Stretch

092317

Long Roll

Runner's Stretch

Light Thoracic

Heels Over Head

Ring Hinge Row *10*3

90/90 Hanging In & Out *5*3

Hollow Ring Row *10*3

Assault Bike

8 Rounds

00:30 Hard

00:30 Spin or Rest

-recover -

BB OHP #115*5*3, 135*3, 155*3, 165*3

Row 2000m 08:57

04:00 Rest

05:00 Stretch

091817

Warm Ups (full)

Roll back and thighs

Headstand 00:45

Neck Bridge 00:45

RVS Neck Bridge (no hands) 00:12*3

Straddle Stretch

Snatch Balance #45*3, 65*3*3

Rack Jerks 115 *3, 155*2, 185*2*3

Front Squat #205 *3*3

Pike Ups (legs not fully straight) 20, 15, 10

Stretch 03:00

Still 05:00

Chocolate Protein (Juice Press)

091717

06:00 Roll & Stretch

Squat #135 *5*2, 185*5, 225*5, 265*5

(left Hambstring barking OMW to bench)

1a.  BB BP #135*5, 155*6*6

1b.  DB Raises (varied) #12.5*10*6

8 Rounds

:30 easy Assault Bike

:30 75-85% Assault Bike

04:00 Lay Still

04:00 Stretch Hips, Knees, Ankles, Chest