midweek

Week flew by. Feel good in the routine I have going: work - workout - everything else feel like they're a little better in place. Results from the week:

Tuesday 10-23-2012 OFF

Wednesday 10-24-2012
4 x 5 min amrap @85-90% aerobic / rest 3 min:

Row 200m
10 jump over the box 24"

3 rds + 140ish m 

Row 200m
20 walking lunges

3 rds + 60ish m 

50 double unders -all sets broke 1-2x

10 burpees
10 kbs 1.5 pood

2 rds + 50du,10burpees 

Row 200m
10 jump over the box 24"

3 rds + 120ish m

Thursday 10-25-2012

mixed up run, track-street-grass-hills 

Run 10 min z1
+
Run 90 seconds @90% aerobic effort
Rest 60 seconds
x16
+
Run 10 min z1
+
A. Toes to bar; 10 sets of 7 unbroken for time

5:19 still haven't found a good place to do these. did this in doorway, too low to swing legs through for good kip. 

B. "pinch" plate carries; 25#/hand; 50 meters for time x5; rest 2 min
bw attempts

sets got faster as i got more confident moving fast with plates carried like that. 26 sec --> 17 sec by the end. 

Friday 10-26-2012 OFF