30 min easy recovery run
2000 PT
Hip circuit w/ bands
(1) 3 x 5 racked lunges, L/R
Loads: 65#, 85#, 85#
Brief rest
(2) 7 x 1 presses on the minute, @ 85%
Load used: 110#
Brief rest
(3) High tabata row - 30:20 x 8
Stretch/foam roll
- Notes: My legs are absolutely wrecked from the pistols the other day. The run was originally going to be a 30 minute TT, but due to extreme leg soreness, icy trail conditions, and some stomach issues from a crap lunch it turned into a pretty worthless 30 minute amble just to loosen up. Couldn't really put much weight up on the lunges, put the presses felt good. Tried briefly to foam roll...it became pretty apparent that wasn't going to happen.
- Nutrition: lunch was straight up bad, everything else was decent. Didn't get enough veggies. Had milk/instant breakfast mix after the workout.
- Body: every part of my legs is sore...calves, lower and upper quads, adductors, abductors, glutes, IT bands. It is interesting that my IT bands are painfully sore for the first time in a long time. All the balance and instability of pistols must really work those small muscles and tendons that stabilize your knee.
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