Training Log Archive: BridgeIn the 1 days ending Feb 27, 2018:
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Tuesday Feb 27, 2018 #
5 AM
cross training (Crossfit) 50:00 [3]
slept:5.0
W/U:
500 m row
3 rounds of
5x/side KB cleans
10 pushups
10 deep air squats
A. 9 mins to establish 1RM of Power Clean.
1RM: 105#. Not heavy, just can't get the form down with higher weights
B. EMOM for 7 mins:
3 x Power Cleans @ 80% of 1RM (85#) (disappointingly easy)
Rest 1 min then,
C. EMOM for 7 mins:
5 x Strict HSPUs
Rest 1 min then,
D. 5 Rounds For Time of:
7 x Thrusters (55#)
7 x OTB Burpees
Time: 5:27
500 m row
3 rounds of
5x/side KB cleans
10 pushups
10 deep air squats
A. 9 mins to establish 1RM of Power Clean.
1RM: 105#. Not heavy, just can't get the form down with higher weights
B. EMOM for 7 mins:
3 x Power Cleans @ 80% of 1RM (85#) (disappointingly easy)
Rest 1 min then,
C. EMOM for 7 mins:
5 x Strict HSPUs
Rest 1 min then,
D. 5 Rounds For Time of:
7 x Thrusters (55#)
7 x OTB Burpees
Time: 5:27
4 PM
running warm up/down 4:39 [1] 0.4 mi (11:37 / mi) +42m 8:46 / mi
shoes: Saucony Liberty
cross training warm up/down 10:00 [3]
running tempo 52:39 11.27 km (4:40 / km)
shoes: Saucony Liberty
Luskie Laps. 5 x (1100 meters 5k pace/1100 meters recover). Aimed for ~6:45/mile pace.
5k pace splits:
4:30
4:37
4:35
4:34
4:38
5k pace splits:
4:30
4:37
4:35
4:34
4:38