Tuesday, November 17

10 min warm up track style/aerobic
+
3 x Run 400m @ goal 1.5 mile pace **note times, rest 30 sec
rest 4 min
x 2
(6 x 400m total)
+
A. Front Squat @ 30X1, 4 x 5 reps, rest 2 min building, last 2 sets hard
B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
C1. Hollow Hold, 3 x 45 sec, rest 30 sec
C2. Arch Body Hold, 3 x 45 sec, rest 30 sec

AHR: Average Heart Rate, MHR: Max Heart Rate

400m:  2:02 MHR 160
Rest: AHR 140
400m:  2:09 MHR 164
Rest: AHR 146
400m:  2:08 MHR 169
Rest: AHR 122
400m:  2:13 MHR 169
Rest: AHR 150
400m:  2:01 MHR 177
Rest: AHR 151
400m:  2:14 MHR 177

A: 175, 185, 195, 205
B: 3x10@ 115#
C1: had trouble with these this morning seemed like it took everything to hold 45 secs, dropped to 40 and 35 next two sets.
C2: same as above wasn't a good day for core