Tues March 2nd

 Sleep: 7 hours. Recovery is 71%

Mood: a little tired. Had a really hard time staying asleep last night for some reason. 

Stress: mildly stressed cause I forgot my workout clothes at home somehow (it’s been a Monday kind of Tuesday 😅) so I have to run in my work pants (they’re joggers) but they fall down a lot. Hooray for overcoming adversity!


A1. Half Kneeling Bottoms Up KB Waiters Hold; 20-25 sec/arm x 3 sets; rest 1min bw arms 

Did 10#s for 20” and felt okay!


A2. Ring Row + Lock off; 10 reps + 10 sec hold x 3 sets; rest 40 seconds
B1. Bent Over DB Reverse Flys; 8-10 reps x 4 sets; rest 20 sec 

Did 10#s for 10 reps 
B2. Lying External rot to Press; 6reps x 4 sets; rest 2min https://www.youtube.com/watch?v=Y9J4Vqvwl9A (VERY light working on scap activation, no shrugging) 

Used 2.5s. These were noticeably harder on the left side


C1. Band Pull aparts; 12-15 reps x 2 sets; rest 30 sec - red band
C2. Elbow on Knee External Rotation w DB; 10-12 reps x 2 sets; rest 30 sec  - used 2.5#
C3. Pass Through w PVC; 10 reps/each way x 2 sets; rest 30 sec 


5min Easy Warm-up Jog 
+
1000m run easy 
600m run @ 10k 
400m run easy 
600m run @ 5k
+
400m run @ 10-15s slower than mile pace (these should be aggresive) 
rest 2:00 
x 6-8

Did 500meters and 325m because I did it on the assault runner 🥵

Hahah JK tried one 325 sprint on the assault bike did it in 1:40 and felt like my whole body was gonna fall apart. So I went back to 400s at a slightly easier pace and just ran outside in the dark. Did 6 sprints total cause I’m a wimp 😅

Did 2 at 1:35. So much for pacing ☠️ RPE was 8-8.5/10

3: 1:33 still dying 

4: 1:37 RPE 9/10

5: 1:37 RPE 9.5/10

6: I’m not gonna lie I didn’t do this one. I was totally

Shot at this point and didn’t have it in me 


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