8/19

My hamstrings were killing me from the Good Mornings.  They're still sore.  So, decided made no sense to do the time trial this morning. Did yesterday's workout.  

15 minute super easy warm up run to try and loosen hamstrings.  

 A1.  Lat pull down, 8x4; rest 1 min
Used two green bands fro the first 3 rounds then black for the last round. 

A2.   Standing bicep curls, 8x4; rest 1 min

8 rounds of 4 with 15#.  Were these alternating or both DBs up at same time? 

A3.   Single sided strict dumbbell press, 6each sidex4; rest 1 min

4 rounds of 6 each side. 15# 

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3 sets:

8 Banded pull ups (decrease band from last time)

10 Wall ball 10# (send video of warm up reps)

:20 sec assault sprint

rest until full recovery (3-5 min)

Did this. I'm not sure I understood this workout in terms of what it was working? Was it just an accumulation of all things I suck at into one workout? :-) 

Recorded assault cals for the :20 sec. 
Round 1: 6.5, Round 2: 6.1, Round 3: 6.0


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Foam roll thoracic spine and lats

Did this and rolled out hamstrings. 

Not sure what to do now with the order that I screwed it all up? Take tomorrow off and then do the 3 mile time trial on Monday? Then do Monday's workout Tuesday and Tuesday's Wednesday?  Wednesday is supposed to be off and is the last day of the program.