AM
Run warmup
+
Run 200m @ 95%, rest 45 sec
Run 400m @ 93%, rest 90 sec
Run 800m @ 90%, rest 3 min
Run 400m @ 93%, rest 90 sec
Run 200m @ 95%, rest walk 5-6 min x 3 sets
+
15 min easy jog cooldown
+
Hanging lat activates x 4 + bottom half pullups x 4 + top half pullups x 4 (maintain hollow position for pullups) –
Reverse table plank press ups with 5 sec hold at top of each x 5
rest as needed x 5 sets
Running felt way more consistent with mechanics today, however I’m sure some of that had to do with knowing what was coming and not exerting the exact same intensity. The whole session was not done on the true form. Sets 2 & 3 were and felt much stronger.
PM
2 rounds for time
5 ring MU
15 squat cleans @ 135lbs
AB 30 cals
8:23
Round one was off bike around 3:33, waited a few seconds before hopping up on the rings. Muscle ups felt smooth and effortless.