160528

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

A.M.

6 x 3 min Run @ 6:45/mile, rest 45 sec b/w

.44 miles (708 meters), 6:46 pace 

.44 miles, 6:46 pace

.45 miles (722 meters), 6:39 pace

.44 miles, 6:47 pace

.44 miles, 6:41 pace

.44 miles, 6:43 pace

P.M.

A1. Half Kneeling Landmine Press @ 21X1, 4 x 8/arm, rest 30 sec b/w arms

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

57.5 across; 20# vest: 8.7.7.7

+

4 sets

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

6 Muscle Ups

Rest 60 sec

4:06 (3:31.7, 1:45.8 avg)

4:15 (3:40.0, 1:50.0 avg)

4:22 (3:42.9, 1:51.4 avg)

4:25 (3:45.0, 1:52.5 avg)