Badger Den

[Badger67]

Give me a heads up hopefully i can help a tad

 

[Badger67]

1 Mile easy run
9:03
Slowed my pace a bit and changed my running pattern, shin splints feel better with the new shoes now. May take some time getting used to my new running pattern.

Randomness
Double KB Clean
Double KB Row
Push ups
5 x 5

Curls for girls (30lb/side)
3 x 15

KB Windmill (40lb)
4 x 6

KB Push ups (deep holds)
5 x 10

 

[Badger67]

1 mile easy run
8:55
Shin splints felt better today with the new running pattern. Must loosen up hip flexors though, and fix glutes a bit. Navicular feels better but arch is stil dumb. I still have no idea what happened here.

Double KB with band SLD (40lb/side)
4 x 10

Bi-Phasic lunge with gluteal squeeze (15lb/side)
3 x 8

 

[Badger67]

1 mile easy run
9:35
Splints feel good, navicular feels better as does my arches.

Double KB clean and press ladder (40lb/sde)
3,4,5,6,7,8,9,10

Double KB Pendlay Row style (hard squeeze at top)
5 x 5

 

[Badger67]

2 mile easy run
19:13

Everything feels perfect today. This is great.

 

[Badger67]

mile run 8:27

KB Pushups
4 x 10

Have no time today for more unfortunately.

 

[Badger67]

Mile sprint(for me) 7:47
Off compared to previous times. I'm hoping to break the 7 minute mile by end of august.

 

[Badger67]

Mile easy run 9:23

Double KB clean and Lunge/side + Squat (40lb/side)
10s x 1r

Double KB Front Squat (40lb/side)
3 x 12

 

[Badger67]

Yesterday

8:01 Mile Run

Double KB clean+ Press, Lunge/side, front squat, press (40lb/side) = 1 rep
10s x 1r

Fuck renovations...

 

[Badger67]

1.5 mile easy run
14:36

KB Pushups
20, 20, 15

KB Row (40lb)
3 x 15

KB Front Squat (40lb/side)
3 x 10

Rear delt work (15lb)
3 x 8

 

[Badger67]

2 Mile easy run
18:40

KB Pushups
4 x 12

KB Row (40lb/side)
4 x 10

Double KB Front Squat/Lunge combo (40lb/side)
5 x 3 each

Double KB Front Squat (40lb/side)
2 x 10

Rear Delt (15lb...still lagging here)
4 x 8

 

[Badger67]

KB Circuit (40lb/side)
Double Cleans x 5
10 KB push ups
double cleans x 5
Crunches x 10
5 rounds

KB Lunge + Press (40lb)
5 x 5

Med Ball Wood chopper (15lb)
3 x 8

Easy mile run
9:10

 

[Badger67]

Been running lots and posting on a running fb group.
Will not break 7 minute mile. My quads get too tired about halfway through at the pace i need to maintain to beat it (8.5mph will hit 7 minute mile). My lungs feel fine. Heart rate recovers. Quads tell me to fuck myself.

10 kb push ups
10 kb squats
10 ab wheel rollouts
9,8,7,6,5,4,3,2,1

 

[Badger67]

4km fun run. Didnt time it.

 

[Badger67]

Fartlek style
warm up
1.5 minute sprint, 1.5 minute walk
2 minute sprint, 2 minute jog
3 minute sprint, 3 minute jog
2 minute sprint, 2 minute jog
1.5 minute sprint, 2 minute walk home.

Dont know what speeds they were run at, they were just run at a pace i could maintain the time for.

 

[Badger67]

10MPH Sprint 1:30
2 minute walk
10MPH Sprint 1:00
2 minute walk
10MPH Sprint with ankle weights (2lb each) 1:00

Double KB Clean (40lb each)
x 10
KB Push ups
x 12

3 rounds

KB OHP
3 x 5 strict

 

[Badger67]

KB Pushups
3 x 15

KB Curls (40lb/side)
2 x 8

DB Curls (30lb/side)
3 x 12

Rear Delt Flye's (15lb/side)
3 x 8

30 minute walk with ankle weights (2lb each)

 

[Badger67]

KB Jump Squat (40lb)
3 x 5

Double KB Front Squat (40lb/side)
4 x 12

Suitcase Deadlift (40lb/side)
3 x 20

KB Push ups
20, 20, 12

 

[DEVILsSON]

Been running lots and posting on a running fb group.
Will not break 7 minute mile. My quads get too tired about halfway through at the pace i need to maintain to beat it (8.5mph will hit 7 minute mile). My lungs feel fine. Heart rate recovers. Quads tell me to fuck myself.

10 kb push ups
10 kb squats
10 ab wheel rollouts
9,8,7,6,5,4,3,2,1

You may want to incorporate high rep bodyweight squats or lunges and squat thrusts/burpees. Something like 3-5 sets x100 reps bw squats and 1-3 sets of 100 squat thrusts. That will go a long way to improving the muscular endurance to break 7 min mile.

Try to do each set for time and see if you can improve your 100 rep squat thrusts over a period of time (under e.g. 8 min or whatever).

 

[Badger67]

You may want to incorporate high rep bodyweight squats or lunges and squat thrusts/burpees. Something like 3-5 sets x100 reps bw squats and 1-3 sets of 100 squat thrusts. That will go a long way to improving the muscular endurance to break 7 min mile.

Try to do each set for time and see if you can improve your 100 rep squat thrusts over a period of time (under e.g. 8 min or whatever).

The crazy thing about this, is our warm up at muay thai is similar. Which is why im puzzled. Ive debated tuck jump burpees. Thoughts??