6-4
202#
Weighted Pull-ups
x5
25-45-60-70-80-90 (+5 from 5-10)
x1
100-115-125PR-130F… to lip (105 on 3-14 @212#)
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Four rounds, each for time of:
800 meter run
on MS track 3-4 min rest between…. tried to sprint the last 100 on each. Taking a rest day tomorrow.
3:34 PR
3:28 PR
3:22 OVERALL PR
3:25 PR
13:59 PR
11-7 1. 4:03… 2. 3:45… 3. 3:38… 4. 3:32 (14:53)
in the afrternoon on treadmill with plenty of rest between
8-10 did it in 1. 4:38… 2. 4:43… 3. 4:38… 4. 4:35… (18:34) 5. 4:32?? dunno why I did 5
in am on treadmill
_________________________
6-4
6am... 1C Milk, 1 egg, 3 almonds in a little PB, 2 prunes, coffee w/SF creamer...
(2C-2P-4F)
8:30-10:30am WO, wt'ed pull-ups and 4 800s
11... 3eggs, 2 paleo pancakes, 3/4C berries, 3 bacon, 9 almonds
(2C-5P-15F)
DT(4C-7P-18F)
2:30... Salad, 1/4C salsa, 3 avocado slices, 5 oz chix in 2Tevoo, apple, 9 almonds
(3C-5P-11F)
DT(7C-12P-29F)
5:00... 500M swim...I am cashed
6:30 fajita "salad" 6oz steak, lettuce, 1/4C salsa, 1C onions peppers and mushrooms in evoo, 9 almonds
(3C-6P-9F)
DT(10C-18P-38F)
9:30... 5oz chix, little leftover veggies from dinner, 1/2 avocado instant guac, paleo muffin
(2C-6P-15F)
DT (12C-24P-53F)
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