Monday, March 5, 2012

Training: 3/4/2012

10min AMRAP:
10 Pulls on Rower
10 Box Jumps (24")
10 HR Pushups
Rounds: 10
---rest 5min
1mile run @ 80%
Time: 6:51
---rest 5min
5 Rounds for Time:
3 Muscle Ups
100 Double Unders
Time: 10:30
---rest 5min
2k Row @ 80%
Time: 7:32

Notes: I was a little sore and tight from the workouts from the previous day, but surprisingly it wasn't that bad.  First part I paced well and was able to constantly hit all box jumps and unbroken on all pushups.  The mile was done at 80%.  Hit 3:20 going out and then finished under the 7min (which was my goal).  Felt fine afterward and was recovered almost instantly.  Third part was a bit rough with the double unders.  The high rep double under continue to plague me.  Not necessarily because they destroy me cardiovascularly, but because of the burn in my lats and forearms.  This was the limiter here.  Unbroken on all muscle ups (varied grips, turned out on all reps).  Lost focus a couple of times on the row but I kept it at 80% throughout.  Goal was to do an easy 2k in 7:45 and finished in 7:32.  Felt confident after a long intense aerobic session.


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