160604

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

A.M.

Run 4 x 800m @ 6:45/mile pace, rest 60 sec b/w sets 

(Goal 3:22.5)

3:11.8 

3:19.2

3:20.3

3:19.0

Felt great. I'm at a lighter weight, which doesn't hurt. 187

+

A. Tall Squat Clean, 4 x 3, rest 90 sec **dial in tech, not about weight

Complete

B. Squat Clean & Jerk, 1/45 sec @ 75% for 20 reps

Complete at 245

P.M.

A1. Half Kneeling Landmine Press @ 21X1, 4 x 6/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

165 across. 8.8.8.8 (tough), 20# vest

+

4 sets

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

7 Muscle Ups

Rest 60 sec

4:12 (3:33.8, 1:46.9 avg)

4:25 (3:41.4, 1:50.7 avg)

4:34 (3:47.5, 1:53.7 avg)

4:45 (3:52.7, 1:56.3 avg)

Tough. Got better today.