Sunday 03/27/11

Phil:

Rest Day


Kiley:

Bench Press
5-5-5-5-5


For time:
10 KTE
1 DB Thruster
9 KTE
2 DB Thrusters
8 KTE
3 DB Thrusters
.
2 KTE
9 DB Thrusters
1 KTE
10 DB Thrusters

Loading for the DB thrusters is 50% BW (total, not per DB).




CFE Run
Run: 3x( 200m + 400m+ 600m).  Rest the time the interval took to run.
Posted by Kiley
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1 comments:

Kiley said...

Run:
Started out at 8.8 mph for all of round 1 and the 2 and 4 of round 2. Then backed off to 8.6 for a few rounds, and for the last round started at 8.4 and bonked.
200 - :55 (no incline)
400 - 1:39 (no incline)
600 - 2:38 (no incline)
200 - :54 (1% rest of the run)
400 - 1:41
600 - 2:46
200 - :56 (rested :59?)
400 - 1:47 (rested 1:50?)
600 - 3:04
I about died on the last 600. I ended up slowing down almost 2 mph for a bit...oops. But then when I was out of danger of hyperventilating, I sped back up to almost where I had been. But it was still a baaaad ending. Oh well.

A few hour break, ate a salad with chicken, drank coffee, chatted with ma and pa, watched some club v-ball. Ate carrots, milk, and a banana. If I had NOT eaten, workout 2 wouldn't have happened.

Bench:
45-65-75-80-85
I had to ask some big old dude (literally on both accounts) to spot me. He was buddy benching with his pal, so it made me nervous, but it was my best option. Others were young and might think I was hitting on them or my age-ish and might think I was hitting on them. This is an issue I clearly have bitterness over, since I keep thinking "the guys don't have to worry about that when asking someone to spot them...sheesh!" Anyway, the only set I was really worried on was the last one, so I told him ahead of time I thought I'd get them, but it might be slow. To please only help if I asked for it or the bar fell on me. Long story. Anyway, I got them.

Metcon:
Used 25# DB's, should have been 35#. HA! Maybe 30's next time. =)

Time was 10:57. Not awesome. I'm tired.

Tomorrow is a glorious rest day.

March 27, 2011 at 4:41 PM

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