wed 18 may 2011

am

warmup run as needed
+
amrap in 10 min 20 unbroken double unders
+
sled walk heavy 200m x 4-rest as needed
+
handstand walk 30ft x 3-(set up a 15ft turnaround to try pirouette)

17 sets of DU.- took it nice and easy; found out its dramatically harder to handstand walk up even the slightest of grades--pirouettes went well, able to turn around and keep going--thanks Sam!)

pm

check HR prior to warmup
+
800m warmup jog
+
15 p.clean/jerk touch and go only (135)
400m run afap
-check HR immediately after-rest until HR reaches 100-115 bpm
12 p.clean/jerk touch and go
400m run not deviating more than 5s
-rest until HR reaches 100-115 bpm
9 p.clean/jerk touch and go
400m run not deviating more than 5s
+
800m cooldown

-obtain HR following each interval


- 1:12 first 400m, HR 175-180
-1:14 2nd 400m, hr 175-180
-1:27 3rd 400m (WTF) hr 175-180