day 16

Training:

part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
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part 1

37.5 kg- all unbroken, very difficult, let out some weird animalistic scream on the last rep

10 strict, 7s+3kip, 3s+7k, 9k, 6k

sit-ups all unbroken, but extremely difficult. Took the full 60 sec for the last set.

Just wanted to clarify on the "unbroken", I am under the understanding that the reps have to be touch and go for the squat clean thrusters. Having the bar on the ground but not 'taking your hands off', seems the same as taking a rest to me. Not sure if this is the intention though...

rest 8+ hours

part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)

post loads and notes for part 1 and notes on effort for part 2 to comments

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Part 2:

1270 m
1270 m
1290 m

Done on a square track, so hard to maintain a good pace every corner, which unavoidably slows you down a bit. Felt good to run again. Pace was pretty constant, about 45 sec/ 200 m.