Heavy Thrusters and intervals

Warmup:

1000m row

Workout:

(1) Run intervals

3 rounds of: 10 sec on, 10 off, 20 on, 10 off, 30 on, 10 off, 5 on, 10 off, 15 on, 10 off, 25 on, 10 off

Pace: 1- 6:00 per mile, 2- 5:52 per mile, 3- 5:42 per mile
Rest: 90 between sets

(2) Thrusters 1-1-1-1-1-1-1

Loads: 85#, 95#, 115#, 115#, 125#, 130#, 135#

(3) 25 overhead squats, 45# bar

(4) 2x 15 lying DB shrugs each arm, 20#



Notes:

• The run workout should have been harder, I was experimenting with the pace because I didn't know where to start completely, but my form felt the best it has ever been.
• The last thruster was pretty ugly, but I squeezed it out. Felt good to get a heavier effort in.
• Body condition: not sore anywhere surprisingly, feel great.