6/18/13 - AM Bike/Run + PM Training

AM
Bike 2 miles
Run 800 m x 5
(each pace gets harder)

Done. Felt great to warmup with a bike ride. Rode to a park a few miles away. Hopped off and went directly into the run.

800m loop might be a little short. But laps were consistent.

Efforts were controlled. Body felt great running. Last two were getting pretty spicy.

3:15
3:01
2:55
2:50
2:47


PM
A. PS TnG - 15,15,15; rest 3 min - add per set

115#, 125#, 135#
135# got pretty tough. But others were very fast. I imagine I could get 25 Unbroken fresh at 135#. Be cool to see one day.

http://www.youtube.com/watch?v=FcW6UDBNMhE&feature=youtu.be


rest as needed

B. GM @ 2020; 5-8 x 3; rest 2 min - moderate

95# for all sets

rest as needed

3 rds for time @ 90%:
Row 300m
10 p HSPU - go deep into pHSPU sets

7:16


http://www.youtube.com/watch?v=HF-GycX9GFI&feature=youtu.be

Used two thick 45# bumpers. Haven't made paralletes yet.
Row was 1:45-1:50
HSPU's - 5/4/1, 5/5, 5/5

rest as needed

15,12,9,6 @ 90%:
Stone to Shoulder - moderate, alt/rep
BJ - 30" - rebound
Triple Unders

11:15 http://www.youtube.com/watch?v=Li1tACVKIuU&feature=youtu.be

70# stone
32" box jump (truck bed)
TU's were not good. Don't think I actually got but 1 or 2 of them.
New goal.