4/23/16

This morning was a great conditioning workout. I felt pretty solid on everything... although it was depressing to barely get under a 6:00 mile on my TT. I shouldn't expect much more though, I haven't been running all winter. So to run a 5:58 with zero training and miles under my belt is a good starting place I guess. I hope to get this down to 5:29 in 12 weeks. C2B pull-ups felt solid today. Also I did the squat cleans with the DBs... this really shocked my body in a very rough way... haven't done high intensity squatting in months. It was good to get it in and feel it out though.

A.
1 Mile TT on a Track

-5:58 ... splits were 85, 3:00, 4:20, 5:58 ... really tried to push that last lap.

Rest about 30 minutes then on a 30:00 clock...

B.
Masters Qualifier 2016 Event 3
AMRAP 15
55 Double-Unders
15 C2B Pull-ups
5 Hang Power Cleans (155/105#)

Rest 5:00

C.
AMRAP 10
15 Calorie Row
12 DB Dead-lift
9 DB Hang Squat Clean
6 DB Shoulder-to-Overhead
*Men = 55#
*Women = 35#

-6 Rounds + 11 C2B Pull-ups (516 reps)
-2 Rounds + 15 Calorie Row ... stopped here at 8:30 when I got off that rower... hamstrings seized up as soon as I went down for my first dead-lift on the third round. Just called it there, wasn't worth it to push it. Glad I got these in though, haven't done much dead-lifting or squatting under load.

D.
20 Minute ROMWOD

-Complete