30 min Time Trial

A little bit of celebrating last night as my parents are in town for the week but I still managed to rise at 6am and get my run in.


warmup
mobility drills
running specific drills

30 min Time Trial
= 6.7km / 4.16 mi

My goal this morning was just to run for 15 mins and then back. I ended up finishing on 30:31 but all good.
I ran in the vibrams today which is the first time in ages as I have almost been afraid of the DOMS I get after wards. My calves were def getting a little tight towards the end and they feel ok but we'll see how they are later.
My pace felt pretty sucky but if I was able to maintain it it would bring me in to finish the half at 1:38 and the goal is sub 1:45 at the moment so I'm on track with about 7 weeks training to go.

REST DAY

Seeing as the last few workouts have been pretty shitty I figured I needed a rest day.
I played around with butterfly pullups for maybe 5 mins and managed to get 10 in a row. They are definitely a lot faster than kipping pullups and a lot less tiring. The technique is much harder to keep a flow going but not as taxing.
I'm looking forward to doing a WOD with them soon to really see what a difference it makes.

Friday

Pretty average one again today, probably should have rested but didn't.

warmup

mobility drills 

10 pullups 

20 push ups 

30 squats 

shoulder mobility 

shoulder press - 10 with bar, 10 @ 65, 5 @ 95 

5 @ 105 , 115 , 120 , 130 , 

4 @ 140 then 3 x 5 push press @ 135 

20 muscle ups in sets of 2  - full turnout at the bottom + full extension. 

I took about a minute rest between each set. By keeping the reps low and resting to almost full recovery I was able to keep the quality of movement which is extremely important. 

I'm going to write an article within the next few days detailing the advantages to this type of training. 

light stretch to cool down. 

I did about 24kms on my bike today also just moving around from different places. 

Sprints

Another new month of pain to come!

I'd love to say I started off with a bang but I had a really average session today. You gota take the good with the bad though right? 

I wasn't really sore after yesterday but my body just felt weak. I took a week off from running though so I need to get the work in. 

I keep getting deviated on my thoughts towards lifting heavier and getting stronger as opposed to focusing on my 1/2 marathon training which is my immediate goal but anyways ....

warm up

4 mile bike ride

mobility drills 

3 rounds of 5 pullups 10 push ups 

couple of muscle ups - working on turnout at the bottom and full extension. 

9 rounds 1 min on 1 min off 

3 @ 9 mph , 2 @ 9.5 moh , 2 @ 10 mph , 2 @ 10.5 mph - The last time I did this one I did it outside and it was brutal. I liked doing it on the treadmill as I could keep the speed constant as outside its hard to gauge but I def should have gone out. 

rest 2 mins 

4 sets of 12 sec on 10 sec off

I set the tread to 12 mph which is the max it goes up to. It was pretty tough after the previous sprints but managed to maintain it. 

rest 5 mins 

3 rounds 

10 toe to bar 

10 back extensions

I've been reading a lot of Louie Simmons stuff recently and decided to do a little lowerback/ab work at the end - first time I have ener done this !!!