3.31.20

Energy: 6

Soreness: 4 – traps, shoulders, chest, lats, quads, glutes

Sleep: 8hr 30min + Sleep Quality: 10

Motivation: 7

Training Quality: 7

AM (12p)
A1. AMRAP 1-DB strict press L arm x 3, rest 1 min = 10/14/12
A2. AMRAP Diamond pushups x 3, rest 1 min = 5/5/5 – barely got the 5th rep last round
A3. AMRAP 1-DB strict press R arm x 3, rest 1 min = 11/13/12
A4. 10 pendlay rows x 3, rest 1 min = w/85lbs

^Diamond pushups were most difficult but I really felt these in my chest. Pendlay rows got challenging in reps 8-10.
B1. 20 2-arm DB OH tricep extensions x 3, rest 1 min = w/25lb DB
B2. 50ft bent arm bottom’s up KB carry ea x 3, rest 1 min
*50ft L / 50ft R
**https://www.youtube.com/watch?v=UpBzi0HIdAI

=w/25lb KB – this was really difficult, I did them in 25ft increments and rested a few seconds before continuing. I had to hold a little below 90 degree and with my left arm I had to rotate out a bit to feel comfortable ( I could feel the tightness like they talk about in the video in the biceps attachment and with the rotation out it lessened).
C1. 12 alt DB rows in plank position x 3, rest 1 min
C2. 8-12 2-DB floor press x 3, rest 1 min

=Used 25lb DB’s and did 12 reps for both movements

PM (5:30)
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
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Locomotion/ running prep flow:
5 min easy jog
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Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
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RUN CLUB! OH BOY! WAHOO! 
400m run @ target 2 mile re-test pace
x 3
*rest 1 min between 400’s
**rest 5-8 min
x 2 sets (6 x 400 total)

Paces = 8:27/7:31/8:58/9:01/8:35/9:34

My goal was 9:15 (average 2mi last week was 9:42). I was all over the place. Last week and this week (as well as in the weeks to come for run club) I plan to do in my neighborhood so that I’m retesting in the same place – and, the loop I’m running has some decent hills. I think that 7:31 was somewhat of an outlier in that was mostly downhill, same as the 9:34 I think was mostly uphill. The rest were at least within 30seconds of one another. I felt pretty good breathing and legs felt good throughout. Is 9:15 a realistic pace to shoot for for a 2mi retest? And anything I should do differently to get these numbers a bit more consistent or it’s okay as long as it’s better than what my goal retest pace is?
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Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc?

^Walking on heels really difficult, slightly painful on right foot, had to move to carpet and that helped pretty significantly. Wondering if this will help/hurt with foot pain/bone spur ?
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TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A

^Good