Track Interval Workout

I. Hurdle Jumps 5 x 5

II. 2 x 400 meter sprint

3minute rests

III. 4 x 200 meter sprint

1:30 rests

IV. 5 Rounds of:

15 kipping pull-ups

20 meter power wheel crawl

Track Interval Workout

Dynamic Warm-up

2 x 400 meter sprint, 4 minute centers

5 x 100 meter sprint, 2 minute centers

8 x 50 meter sprint, 1 minute centers

power wheel crawl, length of soccer field

5:00 minutes as many reps as possible, kipping pull-ups

Track Day (Interval Training) + :))

Dynamic Warm-up

3x 400meter sprints , 4minute centers

5x 100 meter sprints, 2 minute centers

8x50 meter sprints, 1 minute centers

power wheel crawl, length of soccer field = crippled me. it sucked. i sucked

5 minutes amrap (as many reps as possible) of: straigh legged kipping pull-ups = in the 60s

"Lynne"

"Lynne"

5 Rounds of:

Max reps, bodyweight bench press

Max reps, strict ring pull-ups

rest 3 minutes between rounds

II. Tabata Mash-up

Hollow Rocks

Arm Haulers

Track Workout

I. Sprint 5 x 100 meters

II. Power Wheel Crawl, 100 meters

III. Sprint 5 x 100 meters

IV. 5 minutes AMRAP, Strict Pull-ups

ia. Weighted Ring Pull-ups

bw - +5kg - +17.5kg(5)

ib. 20 rep back squats

40kg - 60kg - 102.5 kg (20) Got it !!!

iia. pull-ups: 14-13-11

iib. hspus: 13-11-10

iic. L-sits: 20s-19s-20s

20 rep Back Squats

Ia. Weighted Ring Chin-ups, based on 125kg

bodyweight(5) - 12,5kg (5) - 27,5kg (4)

Ib. 20 rep Back Squats

40kg - 60kg - 97,5kg + 1/2 pound (20) Success !!!

II. 3 Rounds of:

a. Strict Pull-ups: 13 -13 - 10 =36

b. HSPUs: 13 - 12 - 10 = 35

c. L-sits: 25s - 24s - 20s

20 rep Squats

I. Weighted Ring Chin-ups:
5kg(1) - 15kg(1) - 25kg(4)

II. 20 rep Back Squats:
40kg(20) - 60kg(20) - 92.5kg + 2 pounds (20) Success !!!

III. 3 Rounds of:
a. Strict Pull-ups: 13 -12 - 11
b. HSPUs: 15-12-11
c. L-Sit: 20s - 20s - 20s

Super Squats

I. 20 rep squats
88 - 133 - 195 pounds. Success !!!

I came out of solitary training (garage) for this workout. It felt heavy last time so I wanted to draw energy from other souls in the gym setting. : ) That sound weird. haha. But something worked. It felt comparitavely easy today. It felt like I opened up new neural pathways in the squat movement, or maybe just enhanced the existing ones. or maybe it was the bigger coffee today, and maybe because I did it earlier in the day. Too many variables. I don't care about the science. I'm getting stronger.

II. 3 Rounds

Pull-ups Strict: 14 - 10 - 9 = 33
Handstand Push-ups: 20 dips by mistake - 11 hspu's - 11
L-sits: 20s - 20s - 20s

20 rep Squats

Ia. 185pound, Back Squats, 19 reps (miscounted),
increase load next time by 5 pounds.

Ib. #25, Pull overs, 20 reps

II. 3 rounds
max pull-ups: 13-9-10
max dips; 17-16-16
max time hollow rocks: 47s-39s-44s

Front Squats

I. Front Squats 5 x 5
115 - 155 - 195 (5) - 195 (5) - 195 (4)

II. 15-12-9
95, Thrusters
Pull-ups