Warmup: 500m row or 400m run or 800m bike Then 3 rounds of: 5 Pullups 10 Hand-release Pushups 15 Air Squats
9/11 TRIBUTE WOD (modified):
2001m hard assault bike 11 Burpees 11 KB or DB Thrusters 11 Chest-to-Bar Pull-Ups 11 KB or DB Cleans 11 Diamond Pushups 11 Kettlebell Swings 11 Toes-to-Bar 11 OH Plate Walking Lunge (modified by doing OH Press) 11 KB or DB Push Jerks 2001 hard row
About 300yd of warmup drills, 600ish yds of freestyle, and another 400ish or so of more drills and sidestroke technique
9 AM
cross training (lift) 50:00 [4]
1. Bench Press. Build to heavy 3 reps, 2-3 min rest. Built to 125#. 2. Military Press. Same drill as above. Built to 85#. 3a. 4x5 Weighted Pullups, 20# 3b. 4x15 Cable Crunch, 50#
2 x 2000m at around tempo run pace (~2:10/500m), 2:30 rest First time: 9:02, avg around 2:15 because of frequent adjustments on resistance Second: 8:49, negative split with strong finish
1. 3x5 Bench Press @ 80% 1RM (105-110#), 2 min rest 2a. 5x5 Military Press @ 70% 1RM (70-75#), 60s rest 2b. 5x5 1-arm DB Row (55#), 60s rest 3. 8 EMOM Max time dead hang from pullup bar
10 min warmup then 3 rounds of 5 x 60s sprint, 60s rest 2 min rest between rounds
1 PM
Note
Results of X-rays and PT consultation: definite sign of a stress reaction, so no high-impact activity for the next 2 weeks. After that 2 weeks, I'll slowly ease back into running, but I definitely won't be running at Hickory Run or Pond Mtn. Getting an MRI sometime next week, so that should tell us a bit more about what's going on.
5 PM
cross training (core) 15:00 [3]
Lots of abs in between doing homework and yoga while waiting for the team to get back in.