11/3/12

Today was awesome. It was a little different in that there was no lifting, but today was all about some really solid work capacity.

Workout 1 (1200) 

For time:
100 Wall-balls
75 KB Swings (53#)
50 Box Jumps (24")
25 Pull-ups

11.03. Solid on the lungs. Had to break up the KB swings more than I thought I would. Solid training.

Rest 10 minutes then...

10 Rounds, with a partner:
500m Row
-Each partner rows 500m five times, while one partner is rowing the other is holding 2 KBs (35#) in the front rack position. We didn't time this, but went all out. This was entirely brutal. Great training.


Workout 2 (1730) 

Workout on the track in the freezing Chicago cold. I was a little spent from this morning, but once I got warm I felt fast and great.

3 Waves of:

100m
-Rest 1 minute
200m
-Rest 2 minutes
300m
-Rest 3 minutes

Total interval training of 1800m. Didn't time the intervals, but went for 100% intensity on each interval. Great stuff, felt fast, lungs feel good. Excited to rest and throw around some heavy weights on Monday.