Sunday 5/13/12 Weight pull-up 5RM

Sunday May 13th

Weighted chin up

Build to 5 rm

5x25lbs, 5x35lbs, 5x45lbs, 4x53lbs.  

+

3 jerk tougher per set

Run 400 m @ 95%

Rest 5 min x 5

Push jerk TnG x 3/400m run time

Set 1: 97lbs/1:40

Set 2: 107lbs/1:33

Set 3: 117lbs/1:32

Set 4: 122lbs/1:31

Set 5: 127lbs/1:30 

I'd say the 400s would be 8-12s faster on a track.  Our route is not ideal for fast splits w/several turns & an out/back, but it's at least repeatable.