foam rolling
I am gonna tone down on the plyos as my running increases
front squats: cluster style
(5) 4x2 w/10 second break between each mini set of two @ 205
This means 5 sets of 8 reps except you get 10 seconds for every 2 reps, which allows you to do more weight, which doesn't make that much sense cause I was doing 205 before. The difference was I hadn't actually seen a front squat. They go deep, butt touching floor deep. I had been going sit on a toilet deep. This makes a big difference. Also having 205 lbs laying accross your collar bone is rather uncomfortable the next day. Basically it sucked.
reverse lunges:
(3) 8 @ 95
I was still feeling the cluster f*&#s from before and struggled through this.
A1 GHR's:
(1) 8
(2) 8 @ 10
A2 chops with bar:
16 @ 25
B1 butt squeezes
(3) 20 secs
B2 scap slides
(3) 10
this week
mon: lower
tue: track, I expect to feel bad, real bad, from Monday lower, so Ill play this by ear
wed: upper
thurs: lower, sprints
fri: off
sat: upper, sprint the straights jog curves
sun: off
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2 comments:
Thanks for the call yesterday. I managed to stumble back to my apartment without passing out. I just needed to get oxygen back in my brain, then I was fine.
See you in a couple weeks. I'll be doing barefoot sprints on the beach and swimming laps in the ocean.
Across the Gulf of Mexico and back?
Ballsy.
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