Wednesday 7/24/12

Sleep: MUCH better!  9p-5:15a-was in a deep sleep when the alarm went off. I duck taped dark brown sheet around my windows last night.  It had fallen by the morning.  Perhaps I'll purchase some curtain rods today.

Training @ 9:15-10a
Row warm-up 8 min of 30s Z1 (2:35-2:45), 30s Z3/4 (2:05-2:09).  T-spine erectors started to feel fatigued around minute 4 particularly on the right side. (1,738m total)
Sprint drills: Quick feet shuffle 4x 3-5m, high knees 3x 10-15m, butt kicks 3x10-15m, quick feet cycle 2x 10/L, 2x 10/R x 2,4 x10 alternating legs, 2 x 25m strides.

Single arm DB torso rows @51x2, 6-8x3; rest 1 min bw arms

8x15lbs, 8x20lbs, 8x25lbs tough! My trunk rotation is very challenging.

30 min of coaching, then some manual therapy

Training @ 11a

Prowler push 30m @100% (90# total? 60kg in weight plus sled.)

1. 13s

2. 10s

3. 13s

4. 11s

5. 12s
Rest 2:40
x5
+
5 TnG power clean
30 seconds max reps burpee (NO PUSH UP) box jumps 20"
Rest 3:30

1. 115lbs/12+

2. 120lbs/12+

3. 125lbs/12+

4. 130lbs/13!

5. 135lbs/13! I put my head down & worked the BrpBxJmp on the last two rounds. Felt good!
x5
+
Sprint 100m @97%
Rest 2:30
x5

1. 16.7

2. 16.0

3. 16.4

4. 16.0

5. 15.9

Feeling MUCH better than last week! Running although not really any improvement in speed it felt far more coordinated & powerful.

Afternoon hike: 90 minutes: super relaxed with my pups.