20 reps Goblet squats x 16kg
10 2-hand swings x 16kg
6-8 KB military press R/L x 16kg
6 Chin-ups
2 rounds of:
Abwheel rollouts (prep for ring roll outs)
Side plank x 30 sec.
Bird dogs (extended elbow to knee x 5 each side)
Bridges
3 minutes of "The war within" (find a long hill...sprint up for 10/15 seconds, walk down for 20/30 seconds...get to the top). The name "The war within" is based off of classic approach-avoidance conflict theory...example: when Pearl Harbor was bombed many men enlisted (i.e., approach)...when it came time to ship off, and especially, when it was time to go on shore for battle and possibly death some opted out (i.e., avoidance). So, "the war within" is that as you run up the hill the faster and harder you push the quicker you get done, but it hurts more...in the moment when it hurts...will you approach or avoid?! Charge on good friends!
I did some hill work this past week when I was in Pittsburg to see my sister and in north east Ohio at Emily's cabin. Let me tell you what...these areas have some MAJOR hills if you seek them out (approach). I did not back down from these hills (avoidance). When I was in Pittsburg, I ran a hill that was about 250-300m long. It was pretty steep. I tried to run the hill at a constant pace so that the first part was bearable, and by the crest of the hill my lungs and legs were on fire. This approach worked well for me (instead of going all out at the start and finishing weak). I did 4 hills total.
ReplyDeleteWhen I was in north east Ohio I did 2 different workouts. The first was a 40minute run (easy pace) on a course that was nothing but EXTREME up and down. I felt like I was climbing a mountain instead of taking an easy run with hills. The hills on this course were MONSTEROUS. For 40 minutes I probably only ran 4 miles or less! Rest assured, my HR, my breathing, and my legs were pumping VERY hard. When I was done with this workout, I felt like a million dollars drinking some ice cold Gatorade.
The final hill workout I did in the last few days was also in north east Ohio. It was the day after the "easy" 40 minute hill run. I jogged to the bottom of the biggest hill I could find (about a 10 minute jog there). I stretched out nice and prepared myself for The War Within. I ran at 85% effort to start and finished this hill at about 105% effort. This hill was so incredibly steep that by the crest of the hill (about 250-300 meters in) my pace was that of someone at a brisk walk, but I was pushing as hard as I could go. I took about 5 minutes at the top to recover and get my breathing back before I jogged back to Emily's cabin where I jumped in a lake almost immediately. My whole body was exhausted with heat and muscle fatigue that when I jumped in this lake it felt like a piece of heaven.
Anyway....I have been doing some AWESOME hill workouts FULL ON!!!