Power-Endurance

Started off this month with Mvo2 set and Power-Endurance test

2x 6 min. of 30 seconds "on," 30 seconds "off."  Rest 3 min. between rounds
I did these in 5 yrd shuttle sprints.  My feet are paying a high price for that one.  Maybe next time I will look for a hill to run.  

Then Later:

"Jonestown Sprint"
75# Push Press
Burpee Pull Ups

20-10

Tonight my time was 4:14.  This is 3 seconds off my best time so far of 4:11. 

Power

Litvi-sleds

General Warm up

then:
Light OHS

Then:
OHS @ 115 5x
Imediatly chased by 5 sec. sled drag with 55# on sled and 25# vest
Rest 3 min.
3 Rounds

Then:
60 min. run easy pace

Power

Earlier today:
Run 90 min. at easy pace.

I did not think that a warm up was completely necessary.  The first 10 min at easy pace would suffice, then finish that off with another 70 min at an easy pace, followed up by 10 min cool down run at easy pace.  Get my drift.

That sucked, but only because it's so damn boring.

Then, tonight:

5x10 1 leg alt, push off a box.
5x10 tuck jumps
5x10 2 leg bounding

Power

Warm Up:

Easy 10' Row @ 2:38/500 pace

WOD:

Tabata Row

Looked like this:

Avg 1:32.4

1. 1:31.7

2. 1.:32.5

3. 1:33.4

4. 1:33.4

5. 1:31.7

6. 1:32.5

7. 1:33.4

Not as tight as I would like to see and a little faster than I'm shooting for.  Pretty good stuff though.  Gonna keep going and do a 2k test after I'm done and see.

Then:

8x 100m Sprints

1. 14.62

2. 14.2

3. 15.3

4. 15.3

5. 14.8

6. 14.8 

7. 16.8 

8. 14.7

Avg 15.07

STDV .79

I don't know what happened on round 7, Chris said it looked like I hit a hole and stumbled, I don't remember though.