Summer speedwork: 1 mi wu, 2x 6:00@10k, 4:00@5k, 2:00@mile, 1 mi cd
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7-28-25
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Last: 14 days ago by howapi
6 miles
Legs day
Warm up, legs focused
Back squat 6x2 @185
4 rounds of:
10 dual KB/DB Romanian DL 2x45
8L 8R Bulgarian split squats (rear foot elevated) 2x15 or 2x25 DB
30sec each side Copenhagen plank hold
12 min bike effort, sustain 10 calories per minute.
Stretch
Warm up, legs focused
Back squat 6x2 @185
4 rounds of:
10 dual KB/DB Romanian DL 2x45
8L 8R Bulgarian split squats (rear foot elevated) 2x15 or 2x25 DB
30sec each side Copenhagen plank hold
12 min bike effort, sustain 10 calories per minute.
Stretch
2 mile recovery run and Monday lifts (deload)
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