Baseline:
ROM Drills ~10minutes
30-20-10 reps of air squats, KB swings (35#/25#)
Work Capacity:
7 rounds, every 2 minutes (1 minute rest between rounds) do; 200m run, max rep burpees
Durablity:
2 rounds – sprint 400m, jog 400m
Cool down run – misc distance, you decide
Bag drills – punch and kick the heavy bag. 5 rounds x 1:00m rounds
Stretch + Hydrate & Fuel
Run 4 miles
Dojo Fitness Class:
Stretch & Squats
Kettle Bell Swings (double, singles; 20#)
Air Squats
Windmills
Iron Circles
Ab Work
Overhead Farmer’s Walk 20# 6 circuits
Repeat x2
Ran a 5k with the family tonight. 5k “Tunnels to Towers” to honor military and first responders of 9/11. We did really well and Erik really killed it tonight.
½ Marathon training run. Wend 12.10 miles to feel the distance on the body. It’s tough… legs feel like they’re going to fall off and worked a pretty good blister on my right foot. Gonna be sore tomorrow for sure.
12.10 miles in 3:12:42
Fight Class: Had Thursday night fight class. Good class, very much de-conditioned for sparring after 3 weeks off. Got in some good ones though.
Sensei gave me my Blue Belt tonight, i’m grateful for that. It feels great!
Run:
Ran 5 miles before fight class. We did a 4:1 interval and I like that style of running. Hoping it helps me get to 10 miles quickly.