Did an hour distans running, but with tempo up the hills, Quick the first 3 and hard the last 3. My legs were still ded from thursday (it feels awsome that 7 minutes of hard running is to much for me...) when we started and felt even worst then during the gymtraining, but felt better after 10 or so minutes running.
3 x 5 (40, 40, 40) mid thigh pull 10 BB squats warm up 3 x 5 (65, 65, 67) HHS 3 x 2 x 5 (35kg) step ups (5 one each leg) 3 x 2 x 5 (8 kg) single leg dead lift 3 x 10 press up on bar + 10 hanging row 3 x 8 x 5kg crunch + 8 x 8kg russian twist + 8 x 10kg hypers
GAAAAH! My legs were sore already on thursday evening, but this was even worst! It felt like after the drill-session last week...
15 min of drills with focus on "quick feet". 5 min jog 10 x 10 s (50 s rest) 2 min jog 5 x 30 s (1 min rest) 2 min jog 5 x 30 s (1 min rest)
After less then 7 minutes of hard running were my legs ded! The last five of 30 s were relly hard, would have been a good feeling if I had done longer intervals, but I just feel weak now. Guess I need to do this more often...
throwing and jumpingand walking exercices for warming up
3 x 5 (40, 40, 40) mid thigh pull 10 BB squats warm up 3 x 5 (60, 65, 67) HHS 3 x 2 x 5 (35kg) step ups (5 one each leg) 3 x 2 x 5 (8 kg) single leg dead lift 3 x 10 press up on bar + 10 hanging row 3 x 8 x 5kg crunch + 8 x 8kg russian twist + 8 x 10kg hypers
My shulders and back was a litle bit tired from yesterday (when I was walking for an hour with a bag full of coins on my back...) But my legs was okey.
TIRED! my legs felt like they were a 100 kg each. So slow and easy run (but it didnt felt slow and easy), but absolutly a plus that the studens are back so that I got more TRAINING FRIENDS! Jaaaaaaaaaaaaaaaaaaaaaaaaaaaaa (: