fri aug 28
800m jog
stretch checks
pre race
grass tempo:
-3000m tempo ladder
1 min jump rope
2:30 erg warm up
a. 5x3 high pulls@215/220/225
a. 3x10 bb calf raise@245/255/265
b. 5x5 squat@310/305/300
b. 3x8 rdl@165
c. 3x10 each high cable twists@50
c. 3x10 sit ups@90
c. 3x10 each side bends@95
c. 3x10 stomach vacuums
light stretch
lower back massage
notes:
-i failed on my last rep of squats but 5x5 was easier to write. i usually dont push to failure but i think my cns was weakened by pring in the high pulls