Power-Endurance

Warm Up:
Mobility stuff
handstands
light deadlifts working up to 225


Workout:
"Diane"
21-15-9 reps of
Deadlift @ 225
Handstand Push-ups

I got my ass kicked by this little nugget.

According to beyond the whiteboard website the median time for this is 8:08.  I scored 11:47.  This puts me in the lower quartile but still within 1 standard deviation from the median.  In other words, my work capacity in this workout is weak and needs work to be average.  Top time in this workout was 1:53!  haha.  I can picture that guy.  About 5'8" 185 lbs and lifts about 550 on his deadlift, short little arms.  Can he swim though?  I am Jack's jealousy talking.  Although, the big boys; 6ft and over 190 lbs do it in 10:34.   

I suspect that when the Power-Endurance phase comes around, it wont be such a problem as it is now.

I got a little scare before the workout too.  I felt my back tighten up like it did before which took me out of the game for 3 months.

Then:
30 min recovery on the erg.

I didn't workout yesterday because I was really tired and sore.  Sometimes I wonder if I am being weak minded and giving up or if I really just needed a day off.  It's hard to tell.  In light of my day off yesterday I have shifted all the upcoming workouts a day so tomorrow will be my normally scheduled power workout, then strength, then another power workout to end the week.

Recovery

Today I ran for 60 min at a recovery pace. 

Nothing special about it, I just woke up and felt like doing something low intensity.  Some may find that shocking.