i'm basically catching up on posts because it was such a hectic weekend (rehearsal dinner, then driving to camelback for the CMC the night before, conducting The Race For Tomorrow, then driving back to the wedding reception, then the first sunday of football).... yes, a lot of excuses, i know. so although this is dated for thursday, september 8th... i'm really writing this on monday, september 12th.
moving along, i would like to call this training day, "the lost training day," since i can't find the piece of paper our results were written on. so here goes... i believe HD and i split that morning up into 4 parts: (1) basketball set shots, (2) helen @ 70%, (3) muay thai pad work, then (4) light jog on the treadmill.
warmup
we conducted 60 set shots in under 5 minutes. i believe i hit about 50% of my shots... i will continue to state this until it gets done, that i wish we had a third party to shoot this drill... not that we're anything special, it's that i want to show the rest of you how we warmup.
then, helen @ 70%
you really can't quantify then actually perform exactly at 70%, but basically, we didn't time it. we did perform our rounds unbroken, didn't stop moving, and just a slightly lower effort than our max speed:
run 400 meters (we measured 50 meters in the gym, so we did 8 laps)
21 kettlebell swings (25lbs)
12 pullups
then, muay thai pad word
we did a ten minute round each, focusing on the following combination:
1, 2, 3, right leg kick, reset, 2, inside leg kick
and to finish, treadmill work
10mins @ 7mph, 1.0% incline
total: 1.16 miles, approx. 140 calories burned
i took friday off. my lower back was a bit suspect, but by race day morning, it didn't fail me. on to writing about saturday.
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
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