November 9, 2008 – Strength, Circuit
Warm Up: 3 Rounds: 10x Shoulder Dislocates, 5x 45# OHS, 2x Each Shoulder 60# Sandbag get-ups, 10x Ring Push-ups, 250m Row (58.1,56.8,56.1)
(1) 5x5 Overhead Squats rest 80 seconds between sets (75,80,85,90x3,80)
(2) 10-9-8-7-6-5-4-3-2-1 (reps or meter multiplier)
a. Row x100m (4:08.7,3:36.1,3:12.5,2:51.9,2:27.6,2:01.3,1:37.2, 1:11.1,46.7,22.2)
b. Renegade Man Makers @ 20# dumbbells
Stats: AHR: 162 MHR: 186 Time: 1:24:34
I probably need more work on my overhead squats, I just can't seem to lock out my arms for very long when there's 85#+ over my head, I don't know if it's mental or if my arms are that weak, whatever the case I'll work both.
That circuit (which I got from Rob Shaul from mtnathlete.com), shouldn't even be called a circuit, it's more like a 15th century torture device. Until you get to the 5 man-makers do you realize you actually have a chance of finishing, before that I was just staring at the C2 computer giving all I got in a daze to keep the big number under 2:05.
I opted to not take a gel @ 54 minutes even though I really really wanted it, I was started to close my eyes and felt like napping through the rows. By the time I got to the 5 man makers I got some energy back and did better on the rows.
Not sure if I should rest tomorrow or not, guess I'll wait till then
The Greatest Gift in Life is Freedom