5.5.20

Energy: 7/8

Soreness: 4/5 – glutes/hamstrings

Sleep: 7hr + Sleep Quality: 7

Motivation: 7/8

Training Quality: 8 – Another 1mi run PR!

For quality:
20 kipping HSPU
*in sets of 4 minimum
10 wall walks
*in sets of 2 minimum
30 seated barbell Z-press @ 65#
*in sets of 5 minimum 
2 min wall-facing HS hold
*in 30 sec holds minimum

HSPU did in sets of 4 – First 2 sets were a little rocky (mostly just felt slow) after that settled into more smooth/consistent reps

Wall walks did in sets of 2

Z press did as 5/7/7/6/5 – Felt strong, smooth

HS hold did as :35/:40/:45 – Felt stable/strong
+
1 minute max V-ups
*30 sec rest
x 4
*https://youtu.be/qrtZWRLmQlY

=25/22/21/21
+
Crossover symmetry recovery protocol  = Good

PM
Glute prep x3
-10 single leg glute bridges ea. 
-10 mini clam shells ea
*no band
+
Locomotion/ running prep flow:
5 min easy jog
+
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
RUN CLUB! OH BOY! WAHOO!  – This literally makes me laugh every week
1.25 mile run @ 2 mile re-test pace
–10 min walk–
200m @ strong effort x 6, rest = 200m walk 

1.25mi = 10:56 (8:40 average pace) – Felt good, I was honestly surprised that the pace was faster. Similar to last week, the last quarter mile was tough. Mentally I feel like I keep getting stronger week to week w/these runs – something I’m just as proud of as these times getting better.

First mile finished at 8:44 (5 seconds faster than last weeks’ pace)

600m repeats (we did 7 total bc Ansley had 7 written in her programming and I had 6) 🙂

Times = :56 :54 :57 :58 :56 :58 :57 – Felt a bit more challenging this week
+
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?
+
TTT Intrinsic Foot Strength – 2 cycles through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A