10/29/2013

RIDGE

Yesterday

back squat 20reps unbroken @ 185#

for time

500m row
30 hand release push ups
10 push jerks @ 155#
400m run
30 hand release push ups
10 push jerks @ 155#

8:24

Cash-out: 30 barbell overhead lunges (no weight)

Today

ring dips/single arm alt db snatch practice

met-con:

10 minutes on the clock

100 wall balls
50 hang power cleans @ 95#
25 box jumps @ 24"
max reps muscle ups

Got 4 muscle ups, and 2-3 failures

Split WB into 25, HPC in 10s

After school I'm going to go for a run, maybe an 8-9 miler depending on how I feel. Could be a good gauge to see if "cardio levels" are where they should/need to be leading up to the race. If I can keep this up and focus on running a tad bit faster as the half approaches, I'll be in great shape.