Saturday

Saturday- Skill Work + Mixed MAP  + Run VO2
15 min skill work
**Front Levers
**HS Walks
**Pistols
**Strict MU’s
Etc.
+
5 sets @ high effort **mix and match order every time
Air Dyne 35 Cals
15 KB Swings, 70#
12 Toes to Bar
15 Box Jumps, 24”
rest 4 min b/w sets

AM:

Front levers are tough. I can't do them so I did a progression I found online.
HS walk - done
Did weighted Pistols w/ 53# KB
Still having trouble with the transition on strict muscle ups. I can get on top of the rings but my hand slips through the rings.

4:02/4:03/3:53/4:12/3:52


PM:

Optional A.M. Session
HR Step Test Running
Run/Jog/Dynamic warm up 10 min
+
3 x 20-30 sec sprint starts @ about 85-90% effort
+
Run 400m
rest 30 sec
Run 400m
rest 30 sec
Run 400m
rest 30 sec
**start @ 1:50 lap, decreasing about 5 sec/set
**not what your last lap time is that you held pace
**record peak HR
**Let me know if you don’t have HR monitor and I may change this

I did the runs but I couldn't make the time splits. My bones and joints were aching and legs were dead. My ankle swelling up again also. So I just ran 8x400 @ easy pace.