1/18/12 - Double Training

will

part 1:
Run 400 m @ 70,80,90,90,90,95%
walk rest 2 min b/t sets

Runs completed on a treadmill. Ancient equipment so did my best to keep up with 400m. Maxed out treadmill and incline on last set. Breathing felt great. Long warm up made a world of difference.

rest 6+ hours

part 2:
A. EMOM - Squat Clean 3 heavy TnG - 8 minutes

225#, 225#, 230#, 230#, 235#,240#, 240#, 250# Breathing felt fine. Not lactic at all. Sets were taking around 10-12 sec. Should have gone heavier.
B. 2 unbroken muscle ups on the 30 sec for 6 min

Unbroken. Felt good. Worked on falling back from the top.
C. 1-5 unbroken CTB chin up ladders x 5 - any pace you want

5:35, easy pace. Still wasn't easy though. Pullups felt pretty tired from prior muscle ups.

Fun day. Shoulder feel good. Back is ok from the cleans. Felt a few tweaks but everything feels pretty strong. Fired up for tomorrow.

Our strength is shown in the things we stand for;

Our weakness is shown in the things we fall for.

-Unknown