@ 9:00am
a) running warm up
b) 10x400m @ decreasing times (rest 2:00) (start out comfortable and work down)
1:31, 1:29, 1:27, 1:24, 1:23, 1:22, 1:20, 1:18, 1:16, 1:14. felt strong. planned pacing was originally slower than this, but wasn't going to hit the desired stimulus so stepped it up a little bit. never hit all out but went hard. stayed with solid form (as good as I can get) and maintained my breathing and pacing (per 100m) for each interval.
c) mobility
@ 2:00pm
a) 3 rounds (not for time)
1) 10 calorie AD
2) 10 db push press 40#
3) 200m run
b) 7x3 push press (rest 1:30)
185, 205, 225, 235, 245, 255, 270. 3RM PR @ 270. felt very strong with these today. wasn't sure how the legs would feel after the 400's this morning, but everything felt solid.
c) 18-15-12
1) deadlift 315#
2) toes to bar
4:36. went a different tactic with this workout than I have in the past with heavy deadlift workouts. broke the deadlifts up strategically right away (3x6, 3x5, 8-4) and then went smaller sets than normal (3x6, 3x5, 12) on toes to bar. worked out well and I was able to stay consistent (and even pick it up last round) throughout the workout.
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