@ 8:30am
a) running warm up
b) 5 x 800m intervals
@ 3:00, 2:55, 2:50, 2:45, 2:40
(800m PR- 2:35- + :25, :20, :15, :10, :05)
2:59, 2:52, 2:49, 2:46, 2:54. my most recent PR is 2:45 (last spring) but I thought basing off that was too slow for last week's 400's, so I jumped the PR to 2:35. this may have been too fast, so 2:40 is probably the best time to pace everything off of. 2:45 should have been the last set here, as I was pretty smoked for that last interval. good overall work as well.
@ 3:15pm
a) 500m row + OL warm up
b) 10:00 3RM shoulder to overhead (from the ground)
225, 245, 265, 285, 305. felt good here. all 3 reps at 305 were split jerk. the power clean felt smooth, and then the split jerks all felt good. no problems with lock out or anything.
c) 15-12-9-6-3
deadlift 315#
100m run after each set
4:51. deadlifts went- UB, 7-3-2, 6-3, UB, UB. felt pretty good on the deadlifts, then went nice and easy on the runs to ensure me going right back to the barbell. used a 50m loop through the gym, so it may have slowed the run a little more than a 50m out and back would have.
d) 6:00 airdyne cool down
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