Sunday:
Run 5 km
This is an all out effort for time.
Monday, in P.E.:
Strength: Back Squat 10×2 at 60% 4RM, dynamic effort, rest as needed between sets
CF WOD
Wednesday, in P.E.:
Strength: Sumo Deadlift High Pull 7×3 at 60% 4RM every 45 secs
CF WOD
On your own:
CFE WOD: For time: 150 Squats — Run 800 m — 150 Air Squats
Run: 6x 600 m, Rest 2 mins between efforts.
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I did the sumo deadlift high pulls @85lb. Don’t know my 4RM and could have gone heavier.
Then I did a CFE WOD:
5 RFT:
5 Deadlift (1.5x bodyweight)
10 Burpees
4:54 @ 255lb
I did the 5km.
21:40
Anyone want to come and join me for the Jerusalem Marathon on March 1st?
You know, that actually would convince me to run another marathon.
What an absolutely awesome way to see that city.
I actually appreciate OKLAHOMA CITY more, after having run through it.
I am jealous of you.
In a really good, brotherly love kind of way.
Rock it Brent!
And you know the time you have to beat, too: 3:39:40.
Yeah, I’m really looking forward to it and dreading it at the same time. Its true though, you really do get to know a city by running through it. I’m enjoying coming up with different routes through Jerusalem while I train.
Don’t know if I can beat that time with these hills. Regardless of the hills… that’s just a good time! My only hope for a good time is if its through East Jerusalem. Then i’ll have to engage the jets as I escape from some of the locals.
I got 4:12 in OKC back in ’07, so I’m shooting for four flat here.
I did another CFE WOD tonight:
2 RFT:
20 overhead squats, 45/35
20 pull-ups
20 GHD sit-ups
20 dips
6:15. Did regular kips on the pull-ups instead of butterflies. Went on and did a third round and finished in 11:05.