10 minutes barefoot jump rope
- single unders, running, single foot
Overhead squat 5-3-3-1
Warmup reps: @ 45#, 65#, 75#
Loads: 85#, 95#, 110#, 120#
2 reps OHS every minute on the minute x 6, 80% of 1RM
Load: 95#
5 minute rest
5 x 30:30 KB 1 arm swings alternating, 20#
1530 Run
4 miles easy through the park
- Workout notes: my wrists were absolutely killing me after all the overheads. I still haven't found a comfortable way to do heavy overhead squats, as the hardest part is just getting my hands in position rather than actually doing the squat. It will come with time. 120# is my PR for a single, although about a month ago I did 3 at 115#, so I know I can do more. The swings were more to work on my coordination than wear me out, they were easy.
- Body condition: Slightly sore just generally everywhere from yesterday, although nothing is bad at all. Hammies and shoulders/back are probably the tightest.
- Side note: forgot to mention in the post yesterday, another change to my training is that I will perform all heavy lifts barefoot from now on whenever possible. I am trying to SLOWLY make the transition to barefoot style running. Right now I have been using racing flats, which still have some support but far less than my previous shoes. Eventually I hope to change over to Vibrams, but over a long and slow transition. Lifting barefoot will hopefully help strengthen all the foot and ankle muscles that I probably haven't used after years of running in thick soled running shoes. I haev also started to incorporate barefoot jump roping in some warmups to achieve the same effect.
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