Saturday, August 1, 2015

Training: 7/28/2015

15-20 min progressive aerobic warmup

20 min @85%(HR155-173ish):
Run 400m
10 Pullups
15 Wallballs
AD 30 cals
10 GHD Situps
25' L/R Lateral Pike Walk
Result: 3 rounds + 400m + 10 Pullups + 15 Wall Balls (3+200m Run last time)
--10 min rest @120-130--
20 min @85%(HR155-173ish):
Row 500m
40 DUs
10 T2B
Run 200m
15 KBS (light-moderate)
Result: 4 rounds + 16m (3 rounds + 6 KBS last time)
10 min c/d

Notes: Felt much better going into this workout today and I knew what to expect.  I also had another week of the 4x10min aerobic intervals under my belt and those made things feel a lot better.  Stayed conservative on the run and row today and that allowed me to push it on other movements.  Need more touches on pullups, but wall balls felt great.  GHD situps were set up properly from the last time I did them except my shoulders were bugging my bringing my hands overhead.  Double unders were unbroken this time through as were T2B and KB Swings.  Row felt awesome.  Overall, I was very happy with how these felt and I can tell my aerobic system is getting a lot stronger.  

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