After run at F500...strength stuff:
3x5 (each side) pistol squats...elevated the heel a bit...can almost do these friggin' things.
I used help from this video. And this mobility exercise really helps. I love these videos by David Ayres and I'm consistently implementing his suggestions...particularly his little tricks for improving mobility. The funny part is that the mobility work is always helping me with something unrelated to the topic of his video. For example, his thoracic spine mobility exercise for pull-ups has helped me with running, GHD sit-ups and pressing overhead. His ankle mobility exercise for jumping has helped me with squatting, running and power cleans. I suppose everything is interconnected anyway. Anyhow, his instruction videos are great. Even I can understand them...which is saying something.
4 rounds - NFT
15 x GHD sit-ups
1 x TGU (35lbs)
3 rounds - NFT
5 x dumbbell snatches (each side) (45lbs)
5 x burpee box jumps