Each set for time, work:rest is 1:1
75 KB swings (2pd,1.5)
rest, time it took to complete
50 KB swings
rest time it took to complete
25 KB swings
Rest 3 minutes
20 Muscle ups for time
rest 4 + hours
Run:
5 minutes on attempting to hold fastest pace possible
4 minute jog recovery
4 minutes on
3 minute jog recovery
3 minute on
2 minute recovery
1 minute on
5 minute jog recovery
-all efforts are at right below maximal exertion, try to cover as much distance as possible. on the recovery try to get your heart rate down and be able to hold a conversation.
2:48
ReplyDelete2:00
:49s
20mup in 2:30
3:33
ReplyDelete3:19
1:19
20 mu's 6:18
thanks to Kstar shoulder is feeling a lot better. Did mu's pretty much pain free in a while.
3:54
ReplyDelete3:55
1:56
20x MU's in 6:32
Back seized up on me, bad. Heavy Deads on Tuesday was my saboteur...
Gassed fucking gassed!!!!! little over 4.25 miles..Holy shit, my back spasmed after the 1st 5min run and it sucked the enitre rest of the run!! Fuck you AJ!!!
ReplyDeleteKent, thats a signal man, i know pride gets in the way, and it does with me too, but if your back is seizing up after 5 minutes of running, you should of called it quits, next time alrite??
ReplyDeleteSeriously? It wasnt unbearable just very tight from kb swings.
ReplyDeletethe way you were using exclamation points and words sounded like you were in some serious pain
ReplyDeleteApprox. 4400m
ReplyDeleteNo good at covering distance...
AJ, for tomorrow's 6x90sec. sets, is there a Rx'd rest in between?
Naw i just hate running and when im running i just think about how much i love you the entire time!!!!!!!!!!! No matter what i know im getting better so thanks bro
ReplyDeletepart 1
ReplyDelete2:47
1:48
:49
forgot MU:
ReplyDelete4:48
5'-.85mi
ReplyDelete4'-.65mi
3'-.57mi
1'-.23mi
so, i have to be honest, today was very conflicting for me. i knew that 150 kb swings at 1.5 pood would do me more harm than good physically, but i also knew it would do me a lot of good mentally... i chose not to do it b/c of the physical issue.
ReplyDeletedidn't run today either. lots of reasons and excuses about time, but i'm sure i could have squeezed it in somewhere.
looking forward to not being a baby and working hard again on friday.