Sunday: Run 10K at 85%
Monday: Strength: dynamic effort upper
WOD: As Many Reps as Possible in 10:00
KB Clean & Jerk (53/35)
*Alternate arms every 5 reps
Tuesday: WOD:
Long Interval: 3 x 12 min on, 4 min off
Wednesday: Strength: Max effort push press
WOD:
21 Shoulder Press (95/75)
Run 400m
21 Push Press (95/75)
Run 400m
21 Push Jerks (95/75)
Run 400m
Thursday: Short Interval: 400m, recover :60s until form/pace deteriorates
Friday: Rest
Last Day of Unleavened Bread
4/5 – 90-minute trail run in Camas, Washington.
Beautiful! I don’t know how long the distance was.
WOD: KB c&j:
141 reps @ 1 pood (all I had available)
Long interval:
Did my three 12-minute runs on the trail. The first was downhill for 6 minutes then flat. The second was all flat. The third was *all* uphill. Brutal. But awesome.
I think it was a total of 4.8 miles.
Wed. WOD: 10:55 @ 75lb (Ellie was my barbell) and 400m hill runs
Wed. WOD- 15 mins @ 65 lbs.
This kind of hurt! The worst part was not being able to let your arms hang to stretch out because you had to keep running!
Monday: My left arm is colossally weaker than my rights. It took double the time for 5 reps–I only made about 50.
Tuesday: This was tough against the wind, but I made 4.75 miles.
Wed: shoulder press at 45lb, push press and push jerk at 65lb. Max: 90lb
The wind in OK is making these tougher yet enjoyable because of the breeze 🙂
Thursday—ran eight 400m runs on a treadmill, with 1 minute rest in between.
I don’t know what my times were, but I kept speeding up the rate on the treadmill each time and by the last run I was going pretty hard.
I don’t like running on a treadmill.
This morning did a 25-minute run on the side of the road, mixing in sprints, push-ups, walking lunges and burpee broad jumps.
Sunday: 1:04:14.
Monday: My watch stopped part way but I did 60 reps
Wasn’t feeling well Tuesday so did the long interval Wednesday but was short on time so only did 27mins total running and got 3.2miles.