AM running / PM skill

0900

 

part 1:

Run 10 min @ Z1

+

Run 30 sec hill @ 80% effort

Run down light 2 min x 5

+

Run 1 min @ easy pace

Run 1 min @ faster pace

Run 1 min @ high end pace x 3

+

Run 10 min @ Z1

 

1630

 

part 2:

A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min

B. AMRAP Muscle Ups; rest 3 min x 4

C. Row 2K  - if feelin it, go for it, if not, back off

 

For loads: A. 185, 205, 205

For reps: B. 3, 3, 2, 2, 2

For time: C. 7:26

Daily report

• Body: Sorest I've been in months. Didn't drink enough water yesterday.
• Sleep: 8 good hours.
• Nutrition: Good. No mayo; last meal before 7pm.
• Notes: Morning running went smoothly but soreness in calves held back my effort. Afternoon was good too; wish I had more in the tank for muscle ups. Rowing form is improving -- effort on 2K was ~85-90%
• Cool link of the day: Outstanding olympic weightlifting video