2/20/13 - AM Run Intervals + PM MMM

AM
Run 10 min z1
+
Run 30 seconds @high tempo aerobic pace
rest/walk 1 min x6
+
Hill run, 30 seconds run @high tempo aerobic pace
walk/rest down 2 min
x5
+
Walk 10 min cool down

Done at Shelby Farms Park. Felt pretty good. Legs got a little sluggish toward the last few sets. Recovery was awesome.
PM
A. KB juggling play 10 min
+
10 min amrap @85%
10 power clean 95#
10 burpees
40 double unders
rest 5 min
10 min amrap @85%
Row 200m
10 kb snatch 1.5 pood/arm
10 toes to bar
rest 5 min
10 min amrap @85%
Airdyne 20 calories
15 wall balls
10 hand release push ups

5 + 10 Burpees
This felt aweful. Super winded and lower back tightened up. Not sure if it is the movements and higher reps for just a long week. First 3 rounds of cleans unbroken, then 5/5. All else unbroken and smooth.
+
3 + 7 Snatches
This felt rough as well. Lower back was really tight. Very uncomfortable. Everything just felt harder than it should have been. All unbroken but big breaks between movements.
+
4 + 15 Wallball
This one felt much better. Lower back finally calmed down. I was able to push pretty strong on this one. Could have gone all day. HR pushups got pretty tough. Shoulders were burning.