Friday 11/23/12

Thursday PM happend Friday at 8am
A. Build to a tough single OHS squat
125lbs x 2, 135lbs x 2, 145lbs F on jerk 
+

Amrap OHS 95# in 10 minutes; every time you break perform a 200m run
11, 13, 11, 10, 8 as time expired.  Moving pretty slow on the runs.  Feeling a bit sluggish.  

23-Nov
11AM
5 rounds for time:
5 DL 215#
10 burpees
First round ~ 45s. 3:52 overall.  Pleased with this.  Motivation was still low going into it and didn't feel like attacking so my plan was to move steady & ub.  The DLs moved easier than I anticipated.  Next time I don't need to pace so much on the burpees & I don't need to take the extra breath before setting up to the DL bar.  Always learning. 

4PM
Run 150m @90%
Rest 30 seconds
x10
1. 39s
2. 35s
3. 34s
4. 32s
5. 31s
6. 31s
7. 32s
8. 30s
9. 32s
10. 29s
Measured out the 492ft outside my house to avoid the travel time to the track.  Had a 90 deg turn & all the odds were mostly uphill while the evens were mostly downhill. (rest 3 min bw sets 5/6)