6/9/2012 Training

part 1
3 rounds, 2min rest
5 heavy DL
10 burpees
200m sprint
370, 60 seconds
380, 65 seconds
390, 69 seconds all sets TNG
+
3 rounds, 2min
5 heavy HPC
5 burpee box jumps 24"
15s airdyne sprint
225 for 2 sets, 230 for 1.  All sets around 60 seconds.  9 cals on airdyne each set.
+
3 rounds, 2min
5 SDLHP heavy
10 squat jumps
150m row
145, 55 seconds
165, 56 seconds
175, 60 seconds

Rest 4 Hours

part 2
400m run, 3min rest x5
start 75% and get faster each run
75%: 1:32.8
83%: 1:30.4
90%: 1:21.4
90%: 1:21.4
95%: 1:19.6


Part 1 Notes:  Intervals were insanely hard with only 2 minute rest.  Definitely under-estimated them.  Had nothing left on the airdyne for those 15 second sprints, HPC and burpee box jumps cleaned me right out.  Should have probably gone a bit heavier on the SDHP's but was cashed out, like I said 2 min rests is no joke!  Was able to hold a 1:32 first 2 sets on rower, last set was a 1:35-1:37.

Part 2 Notes: First 2 runs felt super easy, was recovered in 60 seconds.  3rd wasn't bad, but 4th got tough.  Didn't have as much gas as I thought I would for the 5th, but first time running in a long time so pretty happy with results.  Believe my PR is around 1:10ish.