catch-up

Darkness getting more noticeable. A hassle to drag equipment (including a coleman lantern now) outside for MAP sessions, but worth it for the cold fresh air.

Tuesday 10-16-2012 OFF

Wednesday 10-17-2012
4 x 5 min amrap 85-90% aerobic / 4 min rest

Row 200m

10 tuck jump burpees --quads burning/ hard to keep these "aerobic" 

2 rds + 200m/9 burpees 

50 double unders
10 push ups
10 sit ups

4 rds 

Row 250m
10 chin ups 

 3 rds + ?40m (not real precise, messed up timer) 

50 double unders
10 push ups
10 sit ups

4 rds + 31 DU 

Thursday 10-18-2012

off road trail run: ran on old train tracks until dark, then road, then grass field near my house. Tracks nice for z1 but around/after dusk too uneven to get effort up to 90%.

Run 10 min z1
+
Run 60 seconds @90% aerobic effort
Rest 60 seconds
x20
+
Run 10 min z1
+
400 meter farmers walk for time 2 pood KBS/hand

TIME: 8:30. 

Used one 2pd KB and one 53# with 2x10# plates strapped to it, kind of awkward. I decided not to 'game' this by wearing gloves. bare hands got sweaty which made tired grip even worse. took much longer than expected, good grip practice.

Friday 10-19-2012 OFF