Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 400m
rest 30 sec
Run 400m
rest 30 sec
Run 800m
rest 2 min
**goal is same pace as last week

P.M. IWT
3 rounds @ high effort
15 TnG Power Snatch, 115#
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
15 TnG Power Cleans, 175#
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
12 Ring Dips
12 Box Jumps, 24”
17 Gh Sit Ups


AM: 

1:43
1:44
3:30

1:44
1:45
3:31

1:43
1:42
3:36

PM: 

2:47
2:53
2:51
- all unbroken

4:04
4:01
4:07
- the AD I was on decided to break a leg while I was spinning and ended up spinning sideways on 3 legs. lol Wasnt able to go unbroken. I think the first 3 sets took a lot out. 

3 sets - Done