Wednesday, 20 June 2012

ANLP1 x1 + ANLE1 x1 + ANLE2-3 x1 testers 1# 100m Prowler sprint @ 80kg --Rest 20min EXACTLY-- 2# Row 500m for time and AVE watts per kilo --Rest 20min EXACTLY-- 3# 15-12-9 for time: 52.5kg power clean + Burpees *Goal is sub 3:15 1# 6:04 (100 strides) 2# Time 1:36.9 330 avg watts 1st 100m 20.4 396 2nd 100m 19.2 408 3rd 100m 19.0 389 4th 100m 19.3 408 5th 100m 19.0 385 3# 4:44 Rx’d Sleep: 11:15 – 4:45 (5.5) Pre: Coffee Post: Milk + WPC + Creatine + BCAA Comments: 1# didn’t figure out strategy for prowler until 4th push…done in 10-15 yard pushes. Gassier than anticipated…breathing very heavy after each push 2# PB ( I think? Previous time was 1:37.6 with most work sets in the mid 1:40’s) 3# already felt empty in the warm-up lifts. On review of video, need to set my back better for the power cleans.