dec 27th:
hill run warm up to granite rock trail, WOW up there
(15 min warm up)
+
5 hill repeats above community center
45,42,42,40,39 sec up @ 90-95%
2:45 rest at bottom
+
(light run cool down + pool dip)
dec 28th:
A. power clean and push jerk - 3x3 - built to 155# x 3
B. SA DB OH lunges - 22 steps - 40,45,50#
C. back ext's/FLR on rings/DU's
D. man maker rows - rhomboid work
dec 29th:
4 min @ VO2 max pace
4 min rest off treadmill x 4
(on woodway, changes gait a bit as seen on video)
went to track, closed till Jan 3rd, darn
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