100 double unders
(1) Run: 2x12 minute hard intervals
Distance covered:
1 - 1.85 miles
2 - 1.85 miles
10 minute rest
(2) Clean & Jerk work:
5x1 on the minute @ 60% (95#)
5x1 on the minute @ 65% (105#)
5x1 on the minute @ 70% (115#)
This was one 15 minute block, no rests
4x1 w/ 2 minute rests in between. 73%, 76%, 79%, 82%
Loads: 120#, 125#, 135#, 135#
3 minute rest
(3) 3x:
1 minute on, 1 minute off Chair sits on rings (L-sit progression)
1730 bjj session
- Notes: This was the highest quality session I have had all week. Last time I did the run intervals was in August (1.87, 1.88). Came just short of getting farther, which I am disappointed about, but between the wind and inclines that I ran into today it could be pretty negligible. C&Js felt good; need to work on L-sits more often, they were pretty tough.
- Nutrition: Except for a few pieces of fried calamari and some cookies at lunch today, pretty good so far. Had some carrots and chocolate milk after the workout.
- Body: Chest, pushing muscles, elbows/forearms, and glutes are sore.
- Gonna be up in the mountains skiing until monday, so no training until I get back. Then the half marathon is the following weekend.
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