7/22/18

AM Workout (0800)

2018 Regional Event 5

For time:
50 HSPU (36 x 24 inch box - palms inside box, finger can extend outside box)
50 Toes-to-Bar
50 Calorie Assault Bike
50 DB Box Step Overs (24/20")
50 ft DB Overhead Lunge - right
50 ft DB Overhead Lunge - left

*Use 70/50# DBs
Men = 17 minute cap
Women = 22 minute cap

-Result = 28 Box Step Overs = Cap + 38 ...  this was last place Atlantic regional; 306 in world of 308) ... rough workout. This is the first time I just didn't feel fit during a workout ... I was surprised that the box step overs were not as hard as I thought they were. Overall, had I not taken 4:29 to to finish the HSPU, everything else went well. Just with the aggressive time cap, I lost way too much time there. I want to incorporate more of these step-over and lunge variations into my training going forward.

PM Workout (1700) 

2018 Regional Event 6

A.
For time:
4 Rope Climbs (15')
16 Thrusters (155/105#)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

*Time Cap = 7 minutes

-Result = 5:38 ... this would be 34th of 40 at the Atlantic Regional ... 208th of 307 Regional athletes world wide. Overall this was one of my better workouts. Thrusters were UB ... 7/5 ... UB ... Rope climbs were fairly consistent, got 2 pulls on the first 4 and then 3 pulls for the sets of 3 and 2 RC. Overall a fun finisher to the weekend, tough/fast workout.

Rest 30 minutes then...

B.
Track Workout

8 x 200m Run with 200m easy recovery between each effort. Increase pace each 200.

-Result =
36, 40, 39, 36, 35, 34, 33, 32 ... jog was about 1:30 to 2:00 each time... very slow jogs each time. Felt fit on these despite having done all the Regional workouts this weekend.