Jan 13, 2010

Training:

part 1:

5 sets for total working time:

15 unbroken push press - 95#/65#

10 burpees

25 unbroken box jumps - 20"/14"

rest 2 min

rest 8+ hours

part 2:

run 400 m - 9 sets

(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)

rest EXACTLY 2 min b/t sets

part 1:

chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...

part 2:

one has to know different gears, find them and post about it

post total working time for part 1 and notes on running for part 2 to comments

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Part 1:
2:00, 2:41, 3:00, 3:00, 2:46
Total = 14:26

After round 2 had to take the weight down from 77# to 66#, this was a good decision. After round 1 couldn't stand up, legs were toast. Had to take burpees slower if I was going to survive the unbroken BJs. Good to have specified unbroken BJs though, I need that mental push on them.

Part 2:
1:39, 1:26, 1:18
1:36, 1:25, 1:20
1:34, 1:27, 1:17

Felt OK. Pacing was good, but times were frustrating. Square corners on the track really slow you down, my 400m PR is 1:03...