With last week”s first episode of “The Afterburn” fresh in the pax minds, we set out on S1E2 for 400m repeats. 5 pax showed up today and got to work
Warm-up yog
Plyometrics (high knee, butt kicks, bounding, and a bunch of silly high knee, leg kicks that made choochoo look more ridiculous than usual).
The main event – pick a pace you can maintain for every 400m split – should be uncomfortable but its about maintaining the pace. This is done on the ATT with some low rolling hills throughout
400m, 20 air squats, 400m, 15 air squats, 400m, 10 air squats, 400m, 5 air squats
Mosey over for an 800m at same pace, air squat until all are done
Start the long mosey back, an additional 400m at faster pace (this is where Vandelay smoked us)
Stretching, wall sits, and hip mobility
COT
Total mileage – 4.1 to 4.5 (depending on who”s watch) – we”ll call it 4.25 miles
Moleskin –
4 pax for S1E1, 5 pax for S1E2 – it”s looking good out there… make sure you”re here for S1E3 next Thursday – less sprinting this time
The Bull, 4/1 – be there.