Wednesday, March 28, 2012

Training: 3/28/2012

AM Training:
7min AMRAP @ 85%:
3 Muscle Ups
6 Box Jumps (30")
9 Wall Balls
Results: 6 Rounds + 3 Muscle Ups
------Rest 5min
1mile Run @ 85%
Result: 7:04
-----Rest 5min
7min AMRAP @ 85%:
5 Wall Walks
40 Double Unders
100m Run
Results: 4 Rounds
-----Rest 5min
1 mile Run @ 85%
Result: 6:50


PM:
20 min Z1 Run

Notes: Had moderate energy going into this workout, after all, yesterday was a tough day of training.  I knew as soon as I got warmed up, I would start to feel better.  I warmed up with 3 sets of 1min jump rope/airdyne/row and then hit the workout.  I hit the muscle ups with a false grip, but I made sure not to pull with my arms until the kip was complete.  This made a WORLD of difference.  Muscle ups finally felt smooth and close to effortless.  Big confidence boost here.  Mile runs felt good.  Didn't want to push too hard because the efforts were supposed to be 85%, and I didn't wanted to focus on using aerobic power as much as possible, not lactate.  


Iced bathed after the afternoon run.  Hip is a bit sore, but feeling good otherwise.


   

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