1/9/12 - AM Track Intervals + PM MMM

AM
Run 400 @90%
Rest 1:1
x6-8

Done at 8 AM. Fasted, BCAA's

1:29, 1:25, 1:24, 1:23, 1:22, 1:22, 1:23, 1:23

Rest was 1:1 for all. Body was pretty tight. Ran for 5 minutes, then about 5-7 minute dynamic warmup. Felt great after the first interval. Legs felt better this week except my soleus is wrecked on both legs. Feels like I did 1000 box jumps. Motor felt great, recovery was awesome.


PM
3 min amrap @80%
10 power clean 95#
10 calories airdyne

2 + 7 calories

rest 5 min

6 min amrap @90%
6 power clean and jerk 135#
12 box jumps 20"
24 calories airdyne

2 + 20 calories
Felt ok. I paused at top of box jumps. Joints are sore. Body feels beat up.

http://www.youtube.com/watch?v=0RfL7uQMNJI&feature=youtu.be

Rest 5 min

3 min amrap @100%
Row cals
974m

1k would have been cool and a pr. Hitting 974m after the previous work and being dog tired, I would love to do a 1k time trial. I think I would crush it right now. This flew by. Very tired. Going to eat and sleep a lot.

http://www.youtube.com/watch?v=FWxzgbDeE_8&feature=youtu.be