Training Log Archive: runninghilsIn the 1 days ending Nov 21, 2013:
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Thursday Nov 21, 2013 #
Strength Training 1:00:00 [3]
Warm-up - run 400m, Burpees, KB swings, bent over row, thrusters
Strength - EMOTM
10 Heavy Russian Swings
5 medicine ball cleans (15 lb)
Workout:
5 Min AMRAP
3 Power Clean (95 lb)
6 American KB swings (35 lb)
12 Burpees
3 rounds + 3 reps completed
3 min rest
10 Min AMRAP
6 Power Clean (65 lb)
12 American KB swings (35 lb)
18 Burpees
3 rounds +18 reps completed
Wow, that 65 lb clean felt light after doing the 95 lb cleans.
Strength - EMOTM
10 Heavy Russian Swings
5 medicine ball cleans (15 lb)
Workout:
5 Min AMRAP
3 Power Clean (95 lb)
6 American KB swings (35 lb)
12 Burpees
3 rounds + 3 reps completed
3 min rest
10 Min AMRAP
6 Power Clean (65 lb)
12 American KB swings (35 lb)
18 Burpees
3 rounds +18 reps completed
Wow, that 65 lb clean felt light after doing the 95 lb cleans.
Road Bike (Trainer) 1:01:11 [3] 14.2 mi (13.9 mph)
CTS Climbing Power
10 min warm up including 1 x 1 min fast pedal, and 2 x 1 min sprints
6 x 2 minute power intervals (100% effort) with 2 minute recovery between
5 minute recovery
4 x Hill Accelerations: 2 minutes at climbing repeat intensity going into 30 seconds full sprint, 2 minute recovery between intervals
8 min cool-down
All intervals done at high cadence.
10 min warm up including 1 x 1 min fast pedal, and 2 x 1 min sprints
6 x 2 minute power intervals (100% effort) with 2 minute recovery between
5 minute recovery
4 x Hill Accelerations: 2 minutes at climbing repeat intensity going into 30 seconds full sprint, 2 minute recovery between intervals
8 min cool-down
All intervals done at high cadence.