after this past weekends race ive felt so excited to train. its great when it comes so easy. most of the time you train because you have to, but it feel great to train entirely because i want to. i felt like a kid on christmas before last nights workout! i wish i had more bodies so i could workout all day. -now theres the future of fitness: pay someone like me to somehow control your body for an hour a day and get into the best shape of your life.
last week i used a plyo workout to get sharp for my race, but as i did it i realized that it would be awesome to use the same routine as a hard leg day. so with a few small modifications to it, heres what i came up with:
>1 mile WU
>10 mins AMRAP(as many rounds as possible): 6 alternating single leg depth jumps over a box, 6 split jumps, 6 burpees
>3X 10 narrow back squats (bodyweight or above for the weight)
>8-6-6 narrow front squats (same weight as back squat)
>ankle circles for hip abductors (start with 20 each way on each leg and do as many sets as it takes to make your hip feel like its gona fall off)
i got just under 10 rounds for the AMRAP part. id like to replace the depth jumps with single leg lateral jumps for the sake of keeping the intensity high, i lost momentum when i had to get back onto the bench after each rep.
another workout that ive been planning is 500 split jumps for time, but ive been enjoying being able to sit on a toilet seat without crying, so ill probly put it off til next week.
heres the workout planned for tonight, a tempo hill build up:
>4 mins slow on full incline (about 14% on my treadmill)
>4 mins moderate on full incline
>20-24 mins hard tempo effort on full incline
>4 min CD
last time i did this workout i only did 16 minutes at the fastest speed, and only 8 the time before. but physilogically theres not much of a difference between 16 minutes and and hour and 16 minutes, so its just a matter of confidence to get to that point.
No comments:
Post a Comment