a.m.
1 mile run @ 95%
800m @ 50%
1200m run @ 95%
600m @ 50%
800m run @ 95%
400m @ 50%
400m run @ 95%
400m @ 50%
p.m.
3 sets of
2:30 to:
row 500m
amrap push press - 135/95
-these should be high effort, dont game the row just go all out
- rest 5' between sets
+
10' minute row @ 20-50W above bodyweight
did part two after work on monday. ran 3 miles in the AM
ReplyDeleteas Rx
1- 1:30 +6 reps
2- 1:32 + 10 reps
3- 1:33 + 11 reps
first rounds didnt game how out of breath i would be and it caught me off guard and i lost it. did ok the rest of the rounds but limiting factor was managing my breathing during AMRAP. good little workout.
part 1 1600m (6:23)
ReplyDelete1200m (4:52)
800m (2:49)
400m (1:30)
all at 95%
Not to shabby I don't guess with being on the road with work for 2 months got a lot to improve on still
part 1: 1 mile 6:12
ReplyDelete1200m 4:45
800m 3:00
400m 1:20
Didn't train yesterday, so I did yesterday's training today. Will do Part.2. of today, later this afternoon.
ReplyDeleteSnatch DL - 5x(3.2) @185
Snatch Pulls - 5x3 @155
Press @110 - 15, 10, 7
HBBS @165 - 42, 12, 12 (5min. recoveries on HBBS)
Part 2
ReplyDelete1:38- 13reps
1:40- 12reps
1:46- 11reps
5 min row @ 191w for 1700m
5 min work on double unders
Part.2.
ReplyDelete1:35/12
1:40/8
1:45/8
run
ReplyDelete6:33
4:54
2:50
1:26
row
1:30 10 1:38 10 1:38 12
10min row
started out good then tanked @ abt 5mins
171 watts
500 ave 2:09
2310 total meters
10mins of foam rolling
3 min row @ 135-40 watts