AM run/PM DL

 

 

1000

part 1:

 

Run 10 min @ Z1

+

Run 2 min @ 80%

Run 2 min @ 50% x 5

+

Run 10 min @ Z1

 

1800

 

part 2:

 

5 sets @ 97-100%:

5 tough DL touch and go - heavier per set

rest 0 sec

12 burpees - jump to touch 12" above max reach

rest 5 min active recovery

+

Stationary bike 20 sec @ max effort

Rest 2:40 off bike x 4

 

For load: 295, 315, 325, 335, 345

For times: 50 sec +/- 6 seconds

Daily report

• Body: Sore.
• Sleep: Very tired in AM. 7 hours.
• Nutrition: Okay. Lots of veggies.
• Notes: Turned 40 min morning run into 90 minutes. I took two wrong turns about 15 min apart and had to flag down a car to figure out where the hell I was. The heavy wind and sleet didn't make that enjoyable. PM session was great. Deadlifts felt strong. 345 was pulled one at a time with a few seconds between each. All other sets were touch and go.
• Cool link of the day: Finally! A quality song to workout to!