The last two workouts from last week weren’t all that tough. I guess this was a bit a recovery session and maybe we’ll crank it up again next week. It started with:

Part A.) 3 Sets (not for time)

(10-15m) x Handstand Walk - 10,10,10

Max Hold x L-Sit -30sec,35sec,31sec

(2-6) x Unbroken Muscle Ups - 6,6,6

The next two parts were just tempo strength work:

Part B.) 4 Sets

(3-4) x Close Grip Bench @ 20X1

3min-Rest

My reps and weights were 4x160, 4x175, 4x190 and 3x200.

Part C.) 3 Sets

(4-6) x Back Squat @ 20X1

3min-Rest

We were supposed to use the same weight that we used the last time we squatted. Which was good for me cause I felt terrible on my squats this day. My weights and reps were 6x210, 6x225, and 6x225.

The final workout for the week was a track workout. This was nothing compared to the stuff I used to do, but was kinda tough since I don’t do this kind of training.

Part A.)

400m-Run @ 75%

2min-Rest

400m-Run @ 80%

3min-Rest

400m-Run @ 85%

There were several things wrong with the design of this workout, the first was that we had to run at percentages no one does that. Second the fact that we had to do negative splits, a range is better to specify for workouts because negative splits aren’t too likely.

I used a slower time for my 400 max time and those were still extremely fast I should’ve been at 62.6, 60 and 57.5. But, since I knew I wasn’t in any kind of track shape to hit those times I just stuck to a 65-70sec range. My times for the 3 rounds were 69sec, 67sec and 70sec.

Part B.)

1600m-Run

60sec-Rest

60sec-Burpees

I wanted to go about 6-7mins, I absolutely hate and suck at long distance runs. As I was almost done I looked at my watch and realized it had never started so that kinda sucked. But I judged off the songs that I listened to I was probably around 6:50-7:10 range not too great. I think i could’ve pushed a bit harder on the burpees but I got 25 burpees which was ok.