Nuts
8am coffee (black)
10AM: EST, single modality AnLP 1-2 training
4-5 Sets:
Run 40sec @ 90%
Rest 5:30
+
rest 12min ( practice skin the cats)
+
4-5 Sets:
Run 40sec @ 90%
Rest 5:30min
NOTES
Ran on a flat track at athletic field. Had no rings or bars to perform skin the cats so played with handstands and handstand walking in my 12min rest between sets. Felt ok in the middle play with handstands. Didn't get to far but was happy. All runs were about 243m and the last run (5) in the first set was tough. As was the last 2 in set two so interval 9 and 10. Tried to keeo a good pace and after the first one I thought I might have gone to slow but as it crept up on me I was happy with the pace. Wore the garmin gps and heart rate combo for extra data. See links below.
Set 1 (runs 1 through 5)
Set 2 (runs 6 through 10)
1pm Post WOD and lunch
- berries and coconut cream 2 eggs and 1 rash of bacon
4PM: Hip speed + single leg touches + HSPU
A. OH KB toss @ 16kg; rest 90sec x15
B. 4 BB fwd lunges + 10 explosive jump and switch lunges; rest 3min x5
C. 1.1.1 extra ROM HSPU, rest 10sec b/t reps; rest 1min x3
C2. 10-15 GHR; rest 1min x3
NOTES
A) done and felt fast practised handstands in the 90sec rest
B) Did 8 total steps 4 each leg at 109kg on the barbell. Tried to be fast each step and jump fast abd high each plyometric lunge
C1 and C2 HSPU done at 20cm blocks for full depth :) and Glute Ham raise was 14, 11, 8 WOW
POST WOD- Dinner
Left over curry and some nuts
berries and coconut for dessert
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