Workout #1:
2 mi easy run (warmup)
4x:
1 mi run, Tabata interval
4-6 min rest
(6:11, 6:17, 6:24, 6:31)
1 mi easy run (cooldown)
Workout #2:
Set 1: 3-3-3-3-3 (ME)
Squat Snatch
(115#-135#-145#-155#-155#)
Set 2: 4x
5 Deadlift @ 255#
10 Toes to Bar
15 Double Under
(4:19... issues with double unders. again.)
Set 3: 4x
30 sec Handstand
30 sec KB Rack
Set 4: 4x
5 DB Snatch @ 70# (ea)
10 GHD Situp
Notes:
Tabata = 20 sec sprint, 10 sec walk... repeat until a mile is complete. you should recovery fully (heart rate and breathing back to normal) between miles. The drop in my splits means I probably wasn't resting enough in between sets.
2 mi easy run (warmup)
4x:
1 mi run, Tabata interval
4-6 min rest
(6:11, 6:17, 6:24, 6:31)
1 mi easy run (cooldown)
Workout #2:
Set 1: 3-3-3-3-3 (ME)
Squat Snatch
(115#-135#-145#-155#-155#)
Set 2: 4x
5 Deadlift @ 255#
10 Toes to Bar
15 Double Under
(4:19... issues with double unders. again.)
Set 3: 4x
30 sec Handstand
30 sec KB Rack
Set 4: 4x
5 DB Snatch @ 70# (ea)
10 GHD Situp
Notes:
Tabata = 20 sec sprint, 10 sec walk... repeat until a mile is complete. you should recovery fully (heart rate and breathing back to normal) between miles. The drop in my splits means I probably wasn't resting enough in between sets.
