10/1

9:30 am

Mainsite workout from 9/26

Complete as many rounds as possible in 20 minutes of:

Handstand walk 10 yards

15 foot L-rope climb, 1 ascent

10 One-legged overhead squats, PVC pipe

Score- 4 + HS Walk

Almost fell off the rope from 15 ft on round 3. So Anytime I would get up the rope and feel like I had nothing, I would come down. Little disappointed with this today

11:30 am

Track Work

1600 m (7:10-7:15 pace)

6 x 400 m w/ 100 m walking rest (1:35-1-38 pace)

Times:

1600 - 7:41

-Not too sure what happened here. Frustrated after this.

5 x 400 - 1:37, 1:36, 1:41, 1:42, 1:38

-Skipped my last 4 because I was dropping off pace a bit. Rest walked 200 m then hit my last one. 

4:30 pm

A.

Six sets of:

2-Position Clean

(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)

Rest 2-3 minutes

B.

Every minute, on the minute, for 6 minutes:

5 Strict Pull-Ups (ladies – 3 reps)

Strict Handstand Push-Ups x Max reps

C.

Every minute, on the minute, for 6 minutes:

8 Pull-Ups (any style kip is fine)

Kipping Handstand Push-Ups x Max Reps

D.

Every minute, on the minute, for 12 minutes:

Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean

Odd Minutes: Row 200 Meters

Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.

A)
185, 205, 225, 245 x 3
-Woof. All power cleans. Last set ended up being squat

B)
20/9/5/7/5/5

C)
12/6/6/6/6/6

D)
Done at 210
-After the 8th min. I had to take an extra minute. Then I finished the last two sets.


Lots of volume today on VERY little fuel. Tomorrow will definitely be a lighter day.