12/22/11

Workout 1 (1300)

Today was a great session. I maxed out my overhead squat today and set a huge PR. My previous PR was 205 x 4. I got 220 x 2 and then 240 x 1 today. Great stuff. Today looked like this:

Overhead Squat- Heavy Single - 240, then 85% (196) for 2 x three sets. These felt great. The jerks on Tuesday didn't feel very good. Today I felt a lot stronger with the weight overhead and was really happy about this PR.

Rest 10 minutes then....

'Elizabeth'
21-15-9
Squat Cleans (135#)
Ring Dips

6.29. I was happy with this time. My shoulders and arms gassed out pretty hard on the ring dips, but the squat cleans weren't too bad. Good short WOD.

Workout 2 (1830)

Running Drills then...

'Tosh' - 3 x (200m, 400m, 600m)

Rest 1 minute, 2 minute, 3 minute respectively.

Mobility work after the intervals.

My times: :29, 1:14, 2:09, :31, 1:24, 2:10, :33, 1:22, 2:12

This workout was brutal. Those 600s were painful. Great day, 30 degrees out and completely dark. For some reason the track lights were not on. Great session. I'm noticing I'm recovering a lot more between intervals doing these track workouts once a week. Excited for tomorrow!