6/27/2012 Training

part 1
A- Bear Complex- build to heaviest load for one round of the complex 235lbs
B- For time- 10rounds of Bear Complex with 75% of A @ 175lbs in 2:41 
C- DB/KB single arm press- 5x5 Rest 2 Minutes 55, 55, 70, 70, 70
D- Barbell behind neck press, seated- 8/ 6/ 6/ 4 Rest 2 Minutes  105, 115, 125, 135


part 2
10min
30s ring pushups 24, 22, 17, 15, 15, 15, 15, 12, 12 ,12
30s situps 22, 22, 22, 22, 22, 22, 22, 23, 23, 24


part 3
For times
800m run  2:58.7
10min rest
600m run  2:13.97
10min rest
400m run  1:14.82

Part 1 Notes:  Behind the neck push press was limiter for part A.  Only had KB's for part C, might have been able to do slightly more weight but 5th rep of last set was tough on both arms.  First time ever doing behind the neck press seated so wasn't sure where to start.  Got all reps each time, last one at 135 was tough so think the weights were right where they should have been.

Part 2 Notes:  Felt good, chest started getting really tight on minute 6.

Part 3 Notes: Breathing was fine and quads were fine....but hips and lower back were screaming throughout the runs.  Focused on technique and was hitting on the ball/mid foot every time but lower back and hips made it tough to keep the paces I wanted to keep.  Slightly disappointed with 800 and 600 but happy with the 400.