1/2/12 - AM Track Intervals + PM MMM

AM
Run 400 @90%
Rest 1:1
x10
(rest more as needed b/t sets 4/5 and 7/8)

1:34
1:32
1:28
1:33
1:30
1:31
1:30
1:28
1:29
1:30
Warm up was 5 min. run + 5 min. dynamic stretch. Felt pretty good. Rest stayed 1:1 for all sets. It was really cold this morning. Breathing was AWESOME. Legs were pretty tired by the end. My legs definitely feel like a limiter when I run. Body is feeling good! So grateful to feel like this.

PM
5 min amrap @80%
10 power clean 95#
30 double unders
5 + 4, felt good. Broke cleans last 2 rounds

http://www.youtube.com/watch?v=zTdYXPua710&feature=youtu.be

rest 5 min

10 min amrap @90%
10 power clean and jerk 95#
20 bar lateral hops
30 calories airdyne
3 + 16 calories. Hard to push on airdyne. Legs were tired.

http://www.youtube.com/watch?v=fy1kJUkstuw&feature=youtu.be

Rest 5 min

5 min amrap @100%
10 kbs 2 pood
10 burpees
150m row
3 + 7 Burpees
Felt great. Damper was set too low. Could have rowed harder. I was pulling hard but pace just wasn't dropping fast enough. Burpees and swings felt good. Much better than last week. Great session.

http://www.youtube.com/watch?v=ou2LhLNEmjE&feature=youtu.be

Then I saw a new heaven and a new earth, for the old heaven and the old earth had disappeared. And the sea was also gone. And I saw the holy city, the new Jerusalem, coming down from God out of heaven like a bride beautifully dressed for her husband. Revelation 21:1-2