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

AM

AD 10 min @Z1

+

Track style warm up

then.....

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.

PM

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

15:51

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.