EZ5 with Strides

Weekend of Fake Vert

Upper

4x1km

7 Mile with Strides

Warm-up: 5'45" mile, 2 min walk (0.1 mi) 2 min @ <5'/mi pace (12+ mph). 1.55 miles in 10 min.
-odd that Max HR is recorded as 177 but it was >180 on the alwaych face for most of that faster 2 minutes.

Agile 8 Warm-up.

A) Front Squat: 45x10, 95x5, 115x5, 155x3, 175x3, 195x8. 
-all except top set were 3s negative with 1s pause at bottom. top set was similar with somewhat faster yet controlled negative and no true pause at the bottom 

B1) Box Jump: 5 reps 18"/30"/32"/34"/34"
B2) Toes-to-Bar (not swinging): 5x10

C) Step-Up: 3x10x20"x18 lb. same volume as last week, increased height/ROM.

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Alden Ryno

Lower

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EZ5 with Strides

Weekend of Fake Vert

Upper

4x1km

7 Mile with Strides

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