warmup- 5 minute bike and some plyos, 2 strides
workout
(1) 5 lap time trial - 6:50
3-4 minute rest
(2) 8 x 50 yd sprints (50 yd jog recovery)
1 x 100 yd sprint
(3) On minute ladder: Clean and jerk 95#
Made it to 5 c&j's
(4) Core work:
1 minute plank
40s L/R plank
2x partner man makers w/ 20# DBs:
#1: 5 man makers
#2: Leaning rest
Comments: Paced my buddy for the first 4 laps of the TT and then finished hard; we were trying to stay at 84s laps. It was tough but the sprints were tougher with short rest, and my calves were locked up. The C&J ladder was short lived as I only got to 5 minutes...it was tough.
My ass is really sore from the squats yesterday which is a good sign and means I was squatting correctly using my hamstrings more. Tomorrow will be a day off.
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