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Honest Effort

North Coast Miller

Level 9 Valued Member
3.5 miles, 11.5 mph pace, 140 average HR. According to Maffetone formula I should be closer to 130.

Still working on my footfall placement, knee angle at the bottom. You’d think this would be instinctive but is right up there with KB Swing…

A little DOMS from yesterday, the dynamic tension is doing things.
 

Bret S.

Level 8 Valued Member
3.5 miles, 11.5 mph pace, 140 average HR. According to Maffetone formula I should be closer to 130.

Still working on my footfall placement, knee angle at the bottom. You’d think this would be instinctive but is right up there with KB Swing…

A little DOMS from yesterday, the dynamic tension is doing things.
Good to see you running well, Martin! Technique certainly is a practice.. every time.
 

North Coast Miller

Level 9 Valued Member
Yesterday’s work

Center pull DL
Upright row
Leg extension
Bench
Curls

All holds done:
20sec static
15sec pulse
30sec dynamic tension

20sec rest between. Abs and stretching to finish

Overdid it with the dynamic tension, my pecs are burning today.
 

North Coast Miller

Level 9 Valued Member
Chopped 3 intervals off my HIIT and knocked off 5 seconds, so 20 on, 15 off.
Next go am chopping to 12 seconds recovery on my way to 10, and then MAYBE start increasing interval count back toward 15.

My 7 week jogging experiment has left me taping my heel every day and feeling wiped. Back into the HIIT with renewed vigor.
 

North Coast Miller

Level 9 Valued Member
Worked up to a genuine 2:1 work:rest ratio
3 beats per second
20 on, 10 off, 10 intervals.
The 178 on the graph must be a tech error.
HR back under 120 in 1 minute 40 seconds
 

North Coast Miller

Level 9 Valued Member
Isometric and sandbag hybrid. The sandbag can be thought of as a Drop Set maybe. It simply takes the place of the dynamic tension component.

All holds done:
20sec static
15sec pulse
30sec sandbag AMRAP stopping with 2-3 RIR or when time expires.
20sec rest between

Squat
OHP
Hamstring Curl/Nordic curl
Bent Row/one arm row
Tricep extension overhead
 
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