Friday 4/11/14 RPWK 2

AM

Run 30 sec @ 85%

Walk 30 sec

Run 30 sec @ 90%

Walk 30 sec

Run 30 sec @ 95%

Walk 2 minutes

x 6 sets

PM (Team Session)

In 4 teams of 2 (1 male 1 female per team):

Clean/Deadlift Ladder

Every minute, Starting at 205# the male must do a clean (power or squat) and women must do a deadlift.

They use the same bar, its up to them who goes first. 10# is added every minute.

If the women or man missed or cannot make the lift, the other sex may continue going up the ladder for the tie-breaker.

Ie. if both partners lift 275#, but the guy misses 285# and the girl keeps going until 305#, then their score is 275# with a 305# tie-breaker.

+

rest as needed

+

In the same team, 

for time:

Man completes 

Row 1K

30 Pistols

15 Hang Power Cleans @ 225#

then…

women completes

Row 1K

30 Pistols

15 Hang Power Cleans @ 135#

Results

AM

Done.  I need to buy a GPS watch for runs because I'm terrible about knowing pacing.  My goal was to run a 6 min mile pace for 85% (about 133meters), 5 min/mile pace for 90% (about 167ish meters), and 4 min/mile pace for 95% (200m).  85% pace was fine, but the 90% pace was closer to 95%, so I wasn't going much faster at 95% and I would be pretty tired by the last :30 interval on every set.  Didn't hit 200m once, mainly 170-180m.  The very last :30 interval @95% of round 6, I decide to go to 200m just to see what I could run it in: 0:36.5 secs.  I know it will take some time and consistent effort to get my running better over the summer, but I know it will benefit me greatly.

PM

Team Training

I teamed up with our strongest female deadlifter.  I decided to power clean because my knees were tight from Wednesdays work and the running this afternoon.  I hit 315 and just missed 325.  Still a 10# pr on power clean.  My partner hit a 335 deadlift.

After this I did a 5:48 on my portion of the row, pistol, hang clean workout.  Paced row at 1:55-1:58 remembering how little the row actually determined the winners on this one in 2012.  I hit the pistols in around 40 secs I would guess and then went 6-4-3-2 with short rests between to finish out the hang cleans.  Man how different this workout feels than in 2012 when I was banging 225 off my thighs and split cleaning in 3s with every ounce of energy I had!