monday 7/22/2013

warm up- 800m run

1. Sq Clean off high blocks; build to max #175
2. Back Sq@30X1; 3x3-4 reps/3:00-- 175/4, 190/3, 200/3
+
3sets
1 PC+ 6FRQ #135,#145,#155
12-15 CTB, 12-12-12 unbroken
rest 3:00 - ended up taking 5-6min
note: took 45-50 sec for each round

+
40sec @90% Row ---Start at 1:45 pace slowly work up to 1:54pace for the last 4 sets.
20sec Rest
x8
meters per interval: 185m,183,180,179,176,176,174,169