160514

Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT

A.M.

2 x Run 200m @ goal mile time, rest 2 min

:39, :38

+

1 x Run 400m @ goal mile time, rest 5 min

1:19

+

1 Mile Run TT

6:12

Goal is sub 6

P.M.

A1. Half Kneeling Landmine Press @ 21X1, 4 x 10/arm, rest 30 sec b/w arms

A2. Supinated Grip L-Sit Pull Up @ 20X2, 4 x 6-8, rest 90 sec

Pump city. Felt great. 45 across for land mine. 8 for pull ups

+

4 sets

Row 1000m @ 2k pace + 15-20 sec

(Goal 1:45 pace)

4 Muscle Ups

Rest 60 sec

1) 3:56 (1:45.3 avg)

2) 4:06 (1:48.7 avg)

3) 4:10 (1:50.7 avg)

4) 4:18 (1:51.3 avg)