Thursday AM cardio / PM intervals

Part 1
08:55

10 min treadmill climb @ 12.5% elevation
.55 miles

50 TGU - 16 kg

10 min treadmill climb @ 12.5 elevation
.55 miles

Part 2
21:00

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(rest 8 min)

4 sets:

Run 400m @ 90%

walk rest 4 min actively

(all sets same output)

For times:

93, 92, 92, 90

84, 86, 85, 86

89, 92, 90, 84

Daily report

• Body: Good all day. Calves/feet sore after sprints.
• Sleep: Good.
• Nutrition: Good. Finally into a rhythm: FitDay 
• Notes: Good morning warmup. Turkish get ups went smoothly. Intervals were quite difficult. Hope to see an improvement here the longer I stick with an emphasis on OPT programming. He prescribes a lot of running, which I need work on.
• Cool link of the day: Pretty neat video: The World Is Obsessed With Facebook. 

Sunday afternoon active recovery

 1300

Warmup: (Dynamic arm/leg swings, jump rope, shadow boxing)

20 KBS unbroken - 1.5pd; rest 2 min x 3
+
25 TGU/arm - 16kg - slow and steady
+
FLR on rings - 300 sec total
+
GHD raises - 12 x 3; rest 90 sec

Daily report:

• Body: Fine.
• Sleep: Not much. Need more tonight. 6 hours.
• Nutrition: Cheat night last night. Should keep me honest during the week.
• Notes: Swings felt strong, probably could have done them with 2pd. TGU were mentally tough, but got through them. Both sides broken once. Did not alternate: 15, 10 for left, 15, 10 for right. Front Leaning Rest sets were 60 work/60 rest for two rounds, then 6 sets of 30 work/30 rest. GHD raises felt strong.
• Cool link of the day: An interesting study: A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours
  

Muscleups and Turkish Get-ups

17:30

Warm-up (Arm swings, jump rope, Sampson)

Part 2 from OPT:

3 muscle ups; rest as needed x 12
+
100 TGU - 1pd - not for time
+
240 sec front leaning rest

 (Only got to 5 complete rounds of muscle ups. Then got 4 singles)

Daily report

• Body: Great.
• Sleep: Hopefully to bed at a good hour tonight.
• Nutrition: Very good. Just made a killer omlette with peppers, onions, jalapenos, and little chunks of rump roast left over from last night's stir fry.
• Notes: Gave the muscle ups all I had. Give me a couple of weeks of working on these and I should be able to complete all 12 rounds.
• Cool link of the day: Chicago street drummers. Sweet.