10/28/17

AM Workout (0700)

Had a great track session this morning. I felt much more fit running today than I did last week. It was a little tough getting moving this early on a Saturday, but once we got over there and warmed up it was a really good time. When we got to the track it was still dark and the sun was rising throughout this workout, it was a great way to start the day.

A.
3 x 600m
Rest :60 between sets
4 x 400m
Rest :60 between sets
5 x 200m
Rest :60 between sets

-Result =
-600s = 2:09 / 2:13 / 2:20
-400s = 82 / 85 / 92 / 91
-200s = 34 / 36 / 35 / 36 / 32 ... kind of fell apart on the 400s ... but the rest interval was very short. Went really hard on that last 200 ... felt strong there.

PM Workout (1230)

A.
Every 2 for 20 (10 sets):
Snatch x 2 reps - start at 65% (165#) and build over the course of 10 sets

-165#, 165#, 185#, 185#, 185#, 205#, 205#, 215#, 220#, 225# (fail - 1 rep) ... missed that second rep at 225# out front ... should have had it, it felt really solid, just got it my head a little bit about the weight and lost it. Overall happy with how this felt today, 220# felt very smooth.

B.
On a running clock:

Every 5 minutes for 30 minutes (6 sets):
Run 400m
12 Push-Press (115/75#)
6/4 Muscle-ups

Rest until the clock reaches 40:00 then...

Teams of 2:
30/20 Cal. Assault Bike (each)
100 Wall-Balls (20/14#)
30 Power Cleans (225/155#)
100 Pull-ups
30/20 Calorie Assault Bike (each)

*Partner 1 starts on the bike, once he or she completes the assault bike they start chipping away at the wall-balls. When partner 2 finish the assault bike they may advance to the wall-balls and assist partner 1. Once the wall-balls are complete then both athletes work on the 30 power-cleans. After completion of the PC, both athletes start chipping through 100 pull-ups and then each partner must finish with 30/20 assault bike calories.

-Result =
-Intervals were 2:17 / 2:25 / 2:31 / 2:40 / 2:47 / 2:59 ... all sets unbroken, progressively got much slower ... my run suffered a lot on the last two sets, but overall a big effort, was proud of myself for getting those last two sets of muscle-ups unbroken.
-Team workout = 21:08 ... rough after the intervals, but good aerobic work.

C.
2 Sets of:
Unsupported DB Rows (70#) x 20 reps (10 each arm)
Rest as needed
GHD Plank Hold x :60
Rest as needed

-Complete