Saturday 12-4
aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3
I ran 4 400's (1:32-1:38) and had to skip the HSPU practice because of time
rest as needed... not much
lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
190
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT (110#)
Ring Dips
8:55
Came in early (6am) before Bolivar Inv Tourney,,,, early Saturday WOD... gotta love it
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