@ 8:30am
TRACK WORKOUT
(base interval times off the 400m pace of 800m PR-- ex. 3:00 800m = base off 1:30)
1200m (+ :14)- 4:39 (-:03)
1000m (+ :11)- 3:44 (-:03)
800m (+ :08)- 2:54 (-:02)
800m (+ :06)- 3:02 (+:10)
600m (+ :04)- 2:03 (-:03)
400m (even)- 1:18 (-:02)
200m (all out)- :35
real tough track work. the 2nd 800m interval was brutal for me. went out in 1:26 (right on pace) and tightened up badly. lower back was real tight and it got to me mentally. re-grouped after that interval and came back strong with the last 3. great workout though, stayed strong and did well with going at consistent paces rather than going out hard and holding on. probably best track work of the 3 weeks we did it.
--rest 3-4 hours--
@ 1:30pm
a) 3 rounds (not for time)
1) 250m row
2) 10 db push press 40#
3) 30 double unders
b) for time:
50 handstand push ups
15 box jumps 24"
40 overhead squats 115#
15 box jumps 24"
30 chest to bar pull ups
15 box jumps 24"
20 calorie airdyne
15 box jumps 24"
10 clean and jerk 185#
15 box jumps 24"
12:19. good workout. hspu were 5x10 (every :30), ohs were 27-13, chest to bars were 20-10, and clean and jerks were done as singles. was feeling the weekend (especially the track workout) volume but loosened up well and hit it hard. happy with the effort and how things felt.
extra credit
10 calorie AD sprint x 10 sets (rest :30)
these were brutal. watts kept high 300s for the first few, then low 400s then upper 400s/low 500s at the end. tough/great way to end the weekend.
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