Tuesday, October 13, 2015
(11AM) Val, Ericka, Mandy, Anya, Tom, Bill, Steve B, Conner, Matt, and me
Run to the fence and back, at bus stop do 10 air squats, at 400m do 5 lunges each leg, at fence do 10 air squats, repeat lunges and squats on the way back. Then 3 rounds of 5 bent over rows (2.5# plates), 5 push-ups, 5 bent over flys,5 straight leg sit ups, 5 A’s, 5 air squats, 5 ATYT’s, 5 burpees, run door to door
For Time 800m Run, 21 Bench Press, 800m Run, 15 Bench Press, 800m Run, 9 Bench Press. L3: Body Weight, L2 > 75% BW, L1: < 75% BW.
I warmed up with 45#, 95#, 135# before settling on 125# (67% of 185# BW) for the workout. The first run was really good, I came through at 4:15 and was able to do the bench press in sets of 10-6-5. The next rounds were slower. I did the second round in 9-6 and the final round unbroken. I finished in 16:59 and opted for the add on 800m for a total time of 21:48. The hill got grueling at the end, but it was nice to get some blood flow to my hamstrings.
Mobility – Finished with arm stretch against rig, squat against wall, flared legs and foam rolling.