Saturday, December 19

Before I did today's workout I did the 12 days of Christmas as below

1 Snatch 95
2 Box Jumps 24
3 Push Press 95
4 Toes to Bar 
5 Hang Power Cleans 95
6 HR Push Ups
7 Deadlifts 95
8 Ring Rows
9 Kettle Bell Swings 24
10 Walking Lunges
11 Wall Balls 20
12 Pull Ups 

Total time 30:07

Rested for 45 mins then did the below

Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:13
rest 4 min
Run 400m, rest 60 sec x 4 @ 2:05
rest 4 min
Run 200m, rest 45 sec x 4 @ :57
+
A. Front Rack Walking Lunges, 3 x 10 steps, rest 2 min 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs  **keep back leg off the ground- balance is part of what we’re working on here

800m:  4:20 Heart rate monitor was messing up reset it before I started the 400's
800m:  4:15
400m:  2:05 MHR 165
400m:  2:03 MHR 170
400m:  2:08 MHR 184
400m:  2:05 MHR 183
200m: :54 MHR 180
200m: :53 MHR 184
200m: :53 MHR 185
200m: :55 MHR 184
A: 95#'s legs were worn out 
B: 30# Dumbbells felt wobble going up in weight