AM. Track - warm up as needed
Run 200m @ 90% (open it up a little); rest 90sec; 6 sets
Run 400m @ 90%; rest 2mins; 4 sets
Run 800m @ 90% x 2
Cool Down
200's: :36-:38 avg
400's: 1:25-1:27 avg
800's: 3:22, 3:28
The world around me felt like it was in slow motion tonight but the runs are done. Legs are a little sore post run. Alternated clockwise/counterwise with each lap on a dirt high school track.
PM
Find your max Behind the neck jerk - 10mins
Shoulders are smoked, skipped this today as I didn't want to go into it half assed.
rest 2mins
4 Rounds for Time
2 Rope Climbs 15'
50' shuttle run
50 Front Squats 185 (From floor)
50' shuttle run
Time: 4:13
Wore lifting shoes for rope climbs. Not as comfortable and wasn't use to them but didn't slow me down too much. Runs were @ about an 8m mile pace. Didn't run myself into the ground on this one but just stayed steady.
The last several days have been pretty tough overall. Looking forward to another good rest day before Monday.
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