Workout:
Heavy sled drags
400m for time
x3
rest 4 min bw
(heavy and ensure you are heel toe driving with your hamstrings)
400m for time
x3
rest 4 min bw
(heavy and ensure you are heel toe driving with your hamstrings)
90#
5:36
5:12
5:15
All 7 cals
+
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed
A1. Standing RDL position hip rotations; 5 slow controlled reps per
leg x4; rest as needed
A2. Standing hip internal rotation reps; 10 slow controlled reps per
leg x4; rest as needed
A3. Wall knee drives with back leg hip extension; 6 reps w/ 3 sec
pause at the top of each rep x4; rest as needed
A4. Natural knee extensions; 10 slow controlled reps x4; rest as needed
Done
I really enjoyed being out in the sun pulling the sled. It made me feel strong and I needed that this particular day. There was a definite hill involved and I went a little too far on the first one. AD sprints were fine, 10 seconds better than 15 :). The A series was perfect to help work out some kinks. Writing this the next day and right hip is a bit tight but not bad. Thanks!
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