Friday, September 21, 2012

Mid September week

Decided to crosstrain on Monday and do the easy run on Tuesday instead of resting monday and doubling tuesday like normal.

Monday - Skill work on double unders. 10 du's every 30 sec? Don't remember the timing, but did 10 rounds of 10 du's. Then 5 rounds of max rep hspu w/ ab mat plus 100m run. Total was 44 hspu; 12, 10, 8, 9, 5. Did a number on the shoulders.

WOD
EMOM for 12 minutes
5 thrusters 85# - first 6 / 75# the rest
5 ball slams 30#
Made it all 12 rounds, but had to drop the weight on thrusters to 75#. Rough one!

Tuesday - Did an easy 4 miles. Felt good until the last mile.

Wednesday - 10 miles on the road. Garmin was dead, so used the blackberry. Ran out 5 and back, 1:27ish for time. 8 something pace. Felt pretty good.

Thursday - Skill work on power cleans. 1 lift every 15 sec for 5 minutes @ 115#
WOD

50 Air squats
40 Push ups
30 Walking lunges
20 Pull ups
10 Burpees
Added a 20# vest, but dont remember time.
Saved the easy run til tomorrow

Friday - Easy 4 mile, but pushed the pace. 7:40 overall, low 7's for last 3 miles.

Saturday/Sunday - Go Ruck Challenge!

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