AM - Track (4x1000) drills
Warm-up: 1 mile, 4x100 sprint/glides, 2x200(35&34)
Drill: 4x1000 w/ 3:00 recovery (3:51, 3:53, XXX, 4:13)
cool down: 1 mile
I started out sluggish. I felt this way last night during our pool drills. I did run my 200's too fast... should have been around a 39 second int. My goal was to hold a 4:00 minute 1000 meter. I was good on the first 2, then I was half way through the third and on pace when my bowels went south!! I did manage to get the 4th int done but at a slower pace. Interval 1,2 & half of 3 was held at a 6:05 pace. 1000's are tough... this makes 800's look easy!!
PM - CrossFit:
4 rounds:
3 power cleans (#135, #145, 155, 155)
10 burpees
rest 4:30 between each set
I did 3 more power clean at 135 to work on technique. I am not popping my hip. And for fun we did a progression on the jump box. I got to 45" | 