1 mile jog
Hip circuit w/ bands
Strides
Tabata sprints - 20:10 x 8
On treadmill - 6:15 pace, 12% grade
2x:
3 way single-leg calf raises, 10 each L/R
25 ankle rotations, clock and counter-clock, L/R
1 mile jog
2000 PT
1 mile jog
10-9-8-7-6-5-4-3-2-1 for time:
10 pistols L
10 pistols R
10 pullups (odd #=chinups)
Time - 15:32
3 x 15 med ball pushups, full ROM
1 mile jog
- Notes: Tabata sprints are easily the hardest type of speed work I do...every time I do them they leave me on the floor barely able to breathe. It's funny how a 4 minute hill workout can be more mentally and physically painful than a 10k run. The workout tonight wasn't bad, but my quads were locking up on the squats, and this was definitely the most I have ever done at once. Pullups were easy as ever.
- Nutrition: breakfast was pretty crappy, but good other than that. Got a ton of veggies. Had a banana and peanut butter after the workout, dinner after the tabata.
- Body: Not sore anywhere. Have a feeling my knees will be a little achy tomorrow from the pistols, should be fine though.
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