11/15/13 Friday PM Training

Was off during the AM.  Got a bunch of work done for when I'm home that I'll have more down time and less daily tasks.

PM:
Max Effort
400m Run
6 Rope Climbs-15'
12 Front Squats @ 155lbs from floor

7:21
Run ~1:56
RC done at 4:30
Squats in 4, 3, 2, 3

Rest 15 minutes

10k Watt Bike time trial
(hill 1, damper 5)

17:09-have done prior, but no idea relative to anything prior.  Was 8:41 @ halfway point.  Counted to 10 over & over & over again the last 3500m or so.  I'd cover just over 100m every time I counted to 10 so it kept me focused and digging.  Butt burner!  Feel like my legs don't turn over super fast.  Dunno. 

Rest 15 minutes

12 Front Squats @ 155lbs from floor
6 Rope Climbs-15'
400m Run

7:25
FS in 3, 2, 2, 3, 2
Run in 1:52…so awkward to drive arms. Biceps felt all swole and my legs weren't exactly turning over at my request.  

FS felt much harder than they looked in the video.  Need to get better at grinding these out!