Morning: Track
Field work: broad jumps 5 x 5; volume sprints 10 x 50 yards
Evening: CFDC
3 x 1-5 ring dips + max rep bar dips + 5 Pendlay rows
5 + 8 + 150#, 5 + 6 + 140#, 5 + 5 + 140#
Metcon: AMRAP in 8 minutes of:
12 kettlebell swings (28kg)
Church run
4 rounds + 6 swings
Skill work: Rope climb technique
Notes: Nice to be back out at the track. I hope to incorporate some change-of-direction/multi-directional aspects into my field work, but didn't want to push it too much today. Covered about 14 yards on each set of broad jumps. Emphasis on volume sprints was driving with the head down for the first 15 yards and then maintaining an upright position for the last 35 yards. Focused on using the hamstrings to pull the heel straight up under the glute rather than cycling with the hip flexor. Field work will be the first thing to go if I'm under recovering during the 16-week cycle, but I hope that's not the case.
Didn't have a ton of juice for class tonight -- I'm just not used to two-a-days and probably never will be. Was hoping to work at 150# on Pendlay rows, but I wasn't generating the requisite explosiveness. Core was probably taxed from stabilizing on the rings and from all the dips. Challenged myself with the 28kg kettlebell. I plan to use this weight until I feel really confident, at which point I'll move up to 32kg. I did notice that the extra 9-10 pounds makes a huge difference in terms of overall volume. Really had to generate power from the hips. Finally got the rope climb technique down, but it destroyed my shoes.
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