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Thread: strength ladders this morning— 5k tonight? page

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    Tom Dunphy's Avatar
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    strength ladders this morning— 5k tonight?

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    did a pretty nice kettlebell/body weight strength workout this morning. thinking about heading down for the first race of the season in a weekly 5k series. i'm wondering if grok would approve?

    this was the strength workout...

    laddered down in reps: 10, 8, 6, 4, 2 of the following exercises

    double kettlebell front squats (started at 24kg, ended at 32kg)
    double kettlebell dead lifts (started at 28kg, ended at 36kg)
    pull-ups (on rings, from a dead hang)
    power wheel ab rollouts (if you're not using lifeline's power wheel, i highly recommend it)

    we also finished with a quick eight rounds of :20 work/:10 rest on the rowing machine

    so what do you think? run a 5k or not? i'm looking to go crazy fast. maybe somewhere in the 20:00 to 21:00 range.

  2. #2
    primalrob's Avatar
    primalrob is offline Senior Member
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    go for it. i love a good run later in the day after a lifting session. 20:00-21:00 is pretty fast; let us know if you can pull that off this morning's leg workout.

  3. #3
    Tom Dunphy's Avatar
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    21:23 and i felt great! might be a little tight in the morning, but that's the name of the game i suppose.

    i haven't been racing much lately, so i had a little trouble with my pacing. i think i could have finished faster, but i went out a little too hard. luckily it's a weekly series, so i'll have plenty of chances to improve this summer.

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