Running1:14:00 [3] 10.7 mi (6:55 / mi) +433ft6:40 / mi shoes: Hoka Clifton #2 (Green)
on it earlier than I have been in quite some time and first run (other than north face) with a headlamp since i can remember.
early, dark, and creaky warm up. i was definitely feeling all those thursters from yesterday. 5-4-3-2-1 min fartlek on 1 min recovery. felt good. all around 6 min pace. then just cruising home.
Buy In:
Back Squat
WU: 10 x #45, 5 x #95
3 @ 70% - #135
3 @ 80% - #155
3 or more @ 90% - #165 - I was supposed to do #175 but #165 felt heavy. gonna use #185 as 1RM until i actually do a 1RM
WOD:
5 Rounds:
5 Hang Clean #75
5 Handstand Push-Ups
Rest 3 Minutes
5 rounds
10 Kettlebell Swing #53
10 Burpees
8:14 - it's a good burn....
For todays workout we are going to perform two couplets with 3 minutes of rest between each. Record your time minus the rest.