Tues Feb 23rd

 Sleep: got 7 hours but recovery is low today 

Mood: tired but happy to be here 

Stress: minimal 


A1. Half Kneeling Bottoms Up KB Waiters Hold; 15-20 sec/arm x 3 sets; rest 1min bw arms 
A2. Ring Row Lock off; 25 sec hold x 3 sets; rest 40 seconds

Did 10# with the KB first set had some cramping in the left lat but it got better after the first set.


B1. Bent Over DB Reverse Flys; 10 reps x 3 sets; rest 20 sec 
B2. Lying External rot to Press; 6reps x 3 sets; rest 2min https://www.youtube.com/watch?v=Y9J4Vqvwl9A (VERY light working on scap activation, no shrugging) 

Used 10s for the reverse flys and 2.5s for the ER to press 

C1. Band Pull aparts; 12-15 reps x 2 sets; rest 30 sec 
C2. Elbow on Knee External Rotation w DB; 10-12 reps x 2 sets; rest 30 sec 
C3. Pass Through w PVC; 10 reps/each way x 2 sets; rest 30 sec 

Did super light for the ER 2.5-5#

5min Easy Warm-up Jog 
+
800m run easy 
400m run @ 10k 
400m run easy 
400m run @ 5k
+
400m run @ 10-15s slower than mile pace (these should be aggresive) 
rest 2:00 
x 6

Did 1:29 (definitely came out too hot 😅😅😅)

1:35

1:32

1:40 😅 dying a little more 

1:36

1:35 woo hooo that was fun 🥵☠️


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