Jason, Tim, and the other Jason ran 350m trail repeats with 118 foot altitude increase. We walked from the top to the bottom, took 30 seconds, and repeated.
Tim: 1:44, 1:38; 1:38
Jason S: 1:51, 1:55; 3:00; 1:59
Warm-up including form running, 100 pushups (Jason with 30# weight vest and on the rings for first 70), and medicine ball work (overhead throws, chest throws, etc.), followed by:
5k (Tim 22 minutes, Jason 27:55) followed by:
10 Thrusters (Jason 135#, Tim 95#)
10 Heavy Bag (80#) Lunges
10 Ring Dips
300 Shuttle (Tim: 1:38, 1:42, 1:38; Jason 1:48; 1:52; 1:39)
Both Jason and Tim finished the full workout in about an hour and one minute.
We ran two 800s, followed by squats and decline overhead medicine ball tosses in the gym.
Jason (still having some leg trouble) ran the 800s in 3:03 and 3:24. Tim ran 2:34 and 2:39.
Jason’s squat sets:
Tim’s squat sets:
We started with three sets of 5 power cleans, emphasizing bar speed and good catch position (Jason at 205#, Tim at 135#).
Ali and Tom did clean pulls instead of full cleans, as they’re working on getting the form right.
In between sets, we did Skin-the-cat on the rings and walking lunges carrying an 80# heavy bag.
After a short rest, we did the following for time:
25 Deadlifts (135#)
20 Pullups (Ali did Russian Twists as his shoulder is sore)
20 Thrusters (95#) (Ali subbed Med Ball Squat Press-Tosses)
10 Power Skips
15 Tuck Jumps
1.5 Mile Run
25 Pushups (Ali subbed bodyweight squats)
20 Pullups (Ali subbed crunches
25 Pushups (Ali subbed 100y Heavy Bag shuttle run)
Both Tim and Jason started cramping on the run portion.
Jason’s time: 28:07 (6:25 to run, 17:04 run, 4:37 after run)