walk-run as walk 3:00, run 4:00. Two days ago, I managed 4 run segments - still tired and burned out from Monday's hike in PA. Today, 5-1/2 run segments
PM:
KB MP: 16 kg x 3, 3 rf - excellent result. Continuing to find my good MP form that doesn't bother my back or my shoulder.
WHEEL: 4th step x 1, 3rd step x 5 (recent PR) - and enough for today
AM walk
PM:
Rings: StC + KE x 4
KB MP: 10 kg x 5, 12 kg x 4, 14 kg x 3, 16 kg x 2 - form not good, repeat: 16 kg x 2
NB: 16 kg is a good place for me to work, need to have perfect form and build up to 5 reps or more
NB: Not using grip to help, pressing with "spear hand"
Monday, June 30 - hike, will report on detail later
Tuesday, July 1 - recovery
Wednesday, July 2 - some 8 kg kb mp
Thursday, today, July 3:
Aborted run, still cooked from Monday hike, 4 run segments
break
KB MP: rf, 8 kg x 5, 10 kg x 4, 12 kg x 3
break
KB MP: rf, 14 kg x 2
WHEEL:
4th step x 5
3rd step x 4 - better than last time
2nd step x 3 - needs work but was able to complete
bunch of stretching, some getups to elbow and hand w/ 6 kg on thick mats
FSQ: new, VS Athletic shoes with higher heel
bar x 2
40 kg x 5
50 x 5
55 x 5 - focus on better form, seems easier in these shoes. Will gradually work back up in weight and volume.
BP:
bar x 5
60 kg x 8
Yesterday, aborted run due to the heat
Today, just some ab wheels, pyramid format, long rests between sets
4th step x 5
3rd step x 4
2nd step x 3 - first time this go-round
3rd step x 4
4th step x 5
Sore abs afterwards, still sore the next day. Nothing terrible but still ...
FSQ: 50 kg x 2
start clock
70 kg x 1, 2, 3
BP: Oly shoes
60 kg x 1, 65 kg x 2, 3
DL: conventional, double over, DL bar
205 lb x 1, 255 x 2, 275 x 3
FSQ: 70 kg x 1, 2, 3
BP: 65 kg x 1, 2, 3
DL: 275 lb x 1, 2, 3
