AM Training:
5 rounds for time;
12 KBS - 1.5pd
12 knees to elbows
21 double unders
Time - 7:53 - K2E's broken after 2 rounds... hands were tender from yesterday so today I was a big baby
PM Training:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
time - 7:17 on treadmill
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
2 sets - bullshit
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Time - 7:13
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Made all attempts - 2 trip ups
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent
Shins were on fire so half way through I finishd with an easy 750m row at 1:45-50 pace
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