Saturday

Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
5 sets
30 sec Wallball, 20#
30 sec rest
30 sec Bike
30 sec rest
30 sec Power Snatch, 75#
30 sec rest
30 sec Row
30 sec rest
30 sec Box Jumps, 30” step down
30 sec rest

P.M.
3 sets
Run 800m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min

AM:

WB - 15 all rounds

Bike - 9/8/8/7/8/6

PS - 13 all rounds 

Row - 105m-115 per round 

Box Jump - 10 all rounds 

I'm considering switching gyms so I did a team workout at the new gym with the guys there. 

Partner of 2 split in half 

80 Power Sntach 75#

60 Cal AD

40 MUs - small amount of pain on these

20 Rope climbs 

I was very sore the next day and shoulder was in a lot of pain. Monday the pain was gone. Had a little regret doing that workout but felt I needed to bond a little with the new gym. 

PM: skipped