Up early for part one. Trained fasted today with the exception of a wonderfully made Americano from Starbucks and 10 grams BCAAs. Solid warm up with added DB ext rotations, Powell Raises and ring rows.
Training: Part 1 @ 700 am
A: Push Jerk (light) 30 sec. w/ 1 second pause at top, rest 2-3 minutes X 3.
B1: Ring Push Ups- AMRAP (-2), rest 10 sec.
B2: FLR on rings for max, feet elevated, rest3 minutes X 3.
+
Airdyne sprint 30 seconds, rest 8 minutes X 8. Accumulate 3 TGU/arm during rest period.
Results:
A: 95# - 115# - 135#. This is the first time I have had over 100 lbs over my head since surgery. Over all this felt great. My timing was initially a little off but once corrected 135# felt light. Shoulder was stable and lock out was good. Ready to move forward here. http://vimeo.com/29571637
B1: 18 - 15 - 14
B2: 45 - 30 -30
Airdyne Sprints- ran this with a client this week so I new it wasn't going to be fun...
Cals- 20 - 25 - 25 - 24 - 24 - 24 - 23 - 23. Got out of the saddle for the first 10-15 seconds of each of these sprints. TGU done with 20#.
Part 2 @ 4 pm at the track
1 mile Time Trial
Results: 6:02 I was happy and disappointed here. This is my fastest mile to date. I had sub 6 minutes but started to kick a little late and it cost me. Thank you to my son Justus who play the part of pace car for me on his bike. Big help...
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