June 1 - 4 2009

June 1 -

4pm CFE-20 Min @ 90% RPE scale 16-17
The course was full of hills, even though it is North Carolina, I found two pretty decent ones. I will have to say I was feeling pretty good through this run, until I got home mapped my run and realized I had completed 2.76 miles. I thought that I was feeling a little better than about 7:00 miles.

June 2-

6am CFE-
8 rds of 40sec on / 20 sec off
I did this on a treadmill at 12mph with a 4% incline.

5pm CF- 5 rds of
10 Power Cleans (135#)
10 GHD Sit Ups
15 Back Squats (155#)
16:10....the back squats were the hardest part of this WOD, I finished the last two with broken sets of 5.

Had planned on doing some strength work with thruters, but cancelled it after the 5pm WOD. My posterior chain was smoked!

June 3

10am CF- 4 rds of Max Reps with 2 Min recovery times/ hands cant leave the bar for each set
Sumo Deadlift High Pull (SDHP) 95#
Push Press (PP) 95#
My reps are as follows-
SDHP 20, 20, 16, 17
PP 20, 20, 17, 20
This WOD was all about grip strength and rep turnover. I had power to go more on the SDHP's but I would loose my grip. The weight was light enough to throw all over, but the volume got to me.

4pm CFE- 8x 200m sprints with 90sec Recovery
I ran 200m uphill rested and then 200m back down. The hill was probably about a 2-3% grade for about 75-100m of the sprint. My fastest interval was 32sec and my slowest interval was 36sec. Pretty good short little sprinter.

4 June
Strength Day
Press 5-5-5-5
Front Squat 3-3-3-3
I'll post my loads to the comments portion