AM:
Track style warm up
then.....
Run 400m @90%
rest walk 3 min
x 10
- same pace as previous week, rest 5 min after 5 sets
Went to track and started my warmup then shut it down because of knee. The pounding really bothers it. Did this instead.
Assault Bike: 1:20 @ 90-95%; walk/rest 3:00
x 10 sets. Averaged about 10 cal per set. Got pretty tough. Good sub.
PM:
A. FS @20X1 - build to a heavy double
390. Felt really strong. Gotta be some kind of a pr. Best ever is 400# for a single.
B. Emom 12 min -
odd - Tng clean (255#) x 3
even - AD 20 cals
Done. Got pretty tough. Back was ok on this. Usually blows up. Just kinda tired.
+
6 min @80%:
5 DB thruster (70#)
5 burpee box jump over
30 DU
rest 5 min
12 min @90%:
Run 200m - 20 cal instead
3 Hang snatch (185#)
5 pHSPU
rest 5 min
6 min @100%:
3 HPC (225#)
Row 200m
3 rounds + 10 DU's, this one was tough.
+
5 + 10 cal, 14" phspu. Just grinded.
+
5 + 10m, this one felt good. Powerful on HPC. Good pop.
I am dog ass tired and beat up. Can't wait to rest.
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