Wednesday, March 19, 2014

3/19/14 - AM 400m Repeats + PM Training

AD 10 min @Z1
Track style warm up

Run 400m @90%
rest walk 3 min
x 4

rest 5 min

Run 400m @90%
rest walk 3 min
x 4

Tired this morning. Great warmup though. 15 min A/D + 10 min. of drills.
1:25, 1:21, 1:23, 1:19
1:21, 1:21, 1:15, 1:12 

Same track as last week. The odd sets are a bit slower because it's slightly uphill coming back. Makes for a tough ending. Next week I'll probably hit a fast 400 for warmup then rest 5 min and do drills. I tend to use my first as a warmup apparently.

A. FS @20X1; 3,3,3,3,3; rest 2-3 min
315, 320, 325, 330, 335
Felt pretty good. Just didn;t have the fire to go crazy tonight. Body is tired.

B. Gauntlet - Emom - Tng clean (full) x 5 (build from 135#, max 8 sets)
135 - 205. Suck. This lit my lower back up big time. Pretty tough. Felt smooth though

7 rounds for time:
7 thruster (115#)
7 burpees AFAP

7 MU


It took a lot to get this done tonight. I was smoked. Tried to make thrusters smooth and easy, then hit the burpees hard as written, then take a good rest before mu's. Shit just hit the fan after round 2 and I held on. There's a lot more there on this one. Just tired tonight.

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