intervals
--4 x 800m, 90RI (time: 24:16 including RIs)
120RI
--4 x 50m, 0RI (time: 1:17)
circuit x 3
--figure-8 walk with 2-hand overhead cinder block hold x 5
--DL twist x 3 each side using cinder block
--reverse crunch x 5
finisher
--2-hand overhead cinder block carry, ~100yds
Notes:
--The 800m reps weren't nearly as bad as I expected them to be. I guess that says something for general conditioning (and not that much at that).
--The 50m wind sprints were pure Roland.
--The core circuit was nowhere close to what I'd planned:
Quote:
Turkish get-up @ cinder block weight, 5 per side
DL twist @ cinder block weight, 6 per side
V-ups x 5
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I have enough strength and mobility in my shoulders to handle the weight of a cinder block, but stability is obviously an issue as evidenced by the fun and games I had with one-arm DB snatches last week, so I opted for something that targeted shoulder stability and still hit my core to a degree (after managing one wobbly Turkish get-up per side first). The DL twists could've gone for more reps, but I was seriously considering throwing up as I was outside in direct sunlight at 90F+ for the entire workout. Same for V-ups-turned-reverse-crunches
--The finisher was pretty much a have-to since I had to return the cinder block to the construction site next to the track (good thing it's still there since I forgot to take my own cinder block).
--Today was the Vibrams' first distance running test. They will be great in cooler/colder weather and will continue to be my shoe of choice for walking, hiking, and various GPP work that doesn't involve much (if any) running, but with as much as I sweat, I just could not strap them on tightly enough, so my feet slipped around in them (especially on the sprints), and I'm going to have some fun blisters to accommodate for the next week or so. No amount of powder will help. At least I have some semi-flat shoes I can use instead (may try those Adidas I just bought and see if they're usable). Hopefully, whatever I use will give me the same feedback as I got from the Vibrams today, namely that my right calf is significantly weaker than my left one. We shall see. I may end up having to get some track flats/spikes. Darn