Friday, August 10, 2012

Week review - added 2 a day

Monday had to take a rest day after the long run weekend. Walked the dog 2 miles and did some yoga and ab work.
Tuesday headed to Xfit. Worked on chest2Bar pull ups. WOD was a 21 minute chipper. 3 minutes at each station. With the extra time do air squats.
30 double unders
30 push press 45#
10 wall climbs
30 front squat 45#
30 box jumps 24"
30 GTO 45#
30 push ups
Total air squats = 306. Double unders still sucked. Push press made it to 20 or 25 before resting. Wall climbs got rough, maybe 4, 3, 2, 1? Front squat went well, 15+15. Did decent on box, one at a time, no bounding. Did snatch for GTO, pretty well actually, 15+15. Finished pushup in 10+10+5+5. Did 100 situps after.
Wednesday - Speedwork... Did not go as planned. 2 mile warmup over to the track, then wanted to do 5 or 6 mile repeats < 6:30 pace. First 2 were too fast, under 6:20. Third was 6:27, but was a struggle to finish, legs were very tired and heavy. Had to cut the fourth short, only did 800m, but a fast pace. Did a couple short box jumps, then 1 mile tempo at 7ish pace and finished 2.5 miles cooldown back home.
Thursday - Skill work was hang power cleans, we did not go for weight, worked on form @ 95#??
5 Rounds For Time
6 Pistols 
9 ab-mat sit ups
attempted hspu strict, did most kipping. Just tried to protect the knees on the pistols. 
Ran 4.5 miles easy up to Rotary park in the evening.
Friday was full rest. Walked the dog for 2 miles.

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