1/4/19

AM Workout (0530) 

This morning was a good, albeit simple, session. Felt solid on everything.

A.
Front Squat (3,2,1,1,1)

-275# x 3, 330# x 2, 350# x 1, 360# x 1, 365# x 1 ... felt pretty strong here, 360 and 365 felt a bit heavy... but got through these.

B.
Metcon (Time)
4 Rounds
400m Run
50 Air Squats

-11:40 ... this was a bit of a burner on the legs, but overall I felt fit on this.

C.
Deadlift (8x4 @80% = 405#)

-Complete ... got all these reps easily, but 32 reps at 405# was taxing.

PM Workout (1800)

Got in and out of the gym quickly in the evening ... I think 3:18.7 is a PR? This was a 1:39.3 / 500m pace ... which was tough to maintain, but I was very consistent here, overall I was happy to get this in and PR on this.

A.
Row
3 x 1000m TT
Rest 5:00

-3:18.7
-3:27.4
-3:26.4 ... I was hitting 3:29 1000s consistently earlier this week, but 3:18.7 felt tough... overall happy with my effort as a second workout.