Adventure WOD & a solid week of training!

SATURDAY

LAKE TAHOE ADVENTURE WOD!

Great recap here. Needless to say, it was LONG day. So proud of Anji for finishing in spite of some awful weather conditions!

it was COLD.

SUNDAY

REST.

MONDAY

AM-

4 x 100m (run at 80%, 85%, 90% & 95% perceived exertion):  

Rest is 1 min between efforts

2 x 200m (run at 90% and 95% PE):  

Rest is 200m walk plus 3min on 1st 200m & fully recovery before 400m TT

1 x 400m (see below):  Rest is 5-7 min

2 x 200m (80% and 75% PE):  Rest is 200m walk between efforts

4 x 100m (75%, 70%, 65%, 60% PE)  Rest is 100m walk between efforts

-Complete. 400TT in 1:06.

PM-

Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes.

(L) 250 - good; (R) 260 - miss.

then,

15-20 minutes to build to 90-95% Split Jerk
-up to 350 with no misses. speed felt GREAT, legs just feel tired. 

TUESDAY

10 rounds for time:
Row 500 meters
10 Burpees over the Erg
10 Chest-to-Bar Pull-ups
-44:05
 
My feelings about this workout

"slimy, yet satisfying"

WEDNESDAY

AM-

Yoga class

PM-

Every minute OTM for 15 minutes:
High Hang Clean

Mins 1-4 x 3 reps
Mins 5-9 x 2 reps
Mins 10-15 x 1 rep

Final minute - 315.

Class, then some interval work before coaching the 630 PM class

3 sets for times of:
Run 400 meters

10 DB Man-makers (45/h)

15 Handstand Push-ups
Rest 3 minutes.

-4:16, 5:30, 6:09

Last round footage

#ruff.

THURSDAY

AM-
Easy 2.5 miles (max 80% perceived exertion) followed by 8 x 8 sec hill sprints (or sled pulls or stair sprints).

-18:00 (7:12/mi pace) + 8 x 30m sled sprints.