Friday 06/17/11

Phil:

Snatch
Heavy Single


Clean and Jerk
Heavy Single


Tabata Front Squats
Load: 95#/65#
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Record total reps.

Compare to 06/19/10.


Handstand Practice
Accumulate 3:00 in a handstand (free-standing).


Kiley:

Mini-Tri:
Swim 750y
Bike 13 miles
Run 3 miles
Posted by Phil
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3 comments:

Kiley said...

All of this was done at Urban. Transition times were LONG and hilarious due to us going outside to ride, then Becca realizing she didn't have her helmet, so back INSIDE, etc. =)

Swim - 11:44
T1 - 13:00 HAHAHAHA!
Bike - 34:35 (Probably not legit for 13 miles, b/c indoor bike)
T2 - 3:07 (Clean bike off, go to treadmill, change shoes)
Run - 25:57

June 17, 2011 at 10:11 AM
Kiley said...

Also, the pace for the swim was great. I probably won't hit that pace for a race in open water, but at 1:33/100y I'm very happy with it for a pool swim.

At 8:39/mile for the run today I was happy, too.

June 17, 2011 at 10:13 AM
chris said...

Nancy

5RFT
Run 400M
15 - 95# OHS

17:30

Big PR.

Take that, spleen!

June 17, 2011 at 9:01 PM

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