Post by TM79 on May 26, 2017 15:12:27 GMT
Cycle 17. Week 1. Session 4.
Warm-up
Stretching
400 Meter Walk
400 Meter Run
3 Rounds:
3 Pull-ups
5 Push-ups
7 Squats
Conditioning: Metcon
"Murph"
For Time:
Run 1 Mile (6:38)
100 Pull-ups
200 Push-ups
300 Squats (14:55)
Run 1 Mile (8:08)
Post Time: 29:43 (PR by 0:57)
Comments:
Before: I woke up early today with the adrenaline pumping about doing this metcon. I'm sure it will subside rather abruptly about 800 meters into that first mile and will have completely disappeared by the time I get halfway through the pull-ups/push-ups/squats and am trying not to puke all over the garage. I generally have a hard time pushing the envelope on cardio and metcons when I've been under a lot of RL stress and this is one of those times. Hopefully it will go well. I'm sure taking a rest day yesterday will help. Current PR is 30:40 and that is going to be tough to beat.
Strategy: Goal is 30:00 or less. The pull-ups, push-ups and squats will be partitioned into 20 "Cindy" rounds of: 5 pull-ups, 10 push-ups, 15 squats. I like to set running goals first and see how much time is left. This will be my fourth attempt at this one and the second mile run is always terrible after all of that other work (and 300 squats). I'd be happy to complete that in 10:00. The first mile run needs to be completed in less than 8:00, preferably closer to 7:00, but I don't want to push too hard to avoid having to take lots of breaks in the rounds of push-ups/pull-ups/squats. So let's say the first mile is 8:00 and the last mile is 10:00. I will then have 12:00 to complete 20 "Cindy" rounds. That's a pretty tall order. Actually, that is straight up hauling ass... When I'm fresh I can usually do one "Cindy" round in about 30 seconds, but there will certainly be some breaks in there after running a mile. We'll see how it goes.
After: Man, that was rough! That first mile was pretty fast. Actually only 3 seconds slower than my current PR time. The twenty "Cindy" rounds went slower than I would've liked. Managed to get almost an 8:00 mile on the last mile and was able to finish just barely under the 30 minute mark for a PR of 57 seconds over my previous best. Well, I'd say that is yet another testament to this form of training.
I'm going to take the next two days off to hang with the family. I hope you all have a great Memorial Day weekend. Thank you so much to those who serve and have served. Because of your sacrifice I get to wake up in a free country every day.
Warm-up
Stretching
400 Meter Walk
400 Meter Run
3 Rounds:
3 Pull-ups
5 Push-ups
7 Squats
Conditioning: Metcon
"Murph"
For Time:
Run 1 Mile (6:38)
100 Pull-ups
200 Push-ups
300 Squats (14:55)
Run 1 Mile (8:08)
Post Time: 29:43 (PR by 0:57)
Comments:
Before: I woke up early today with the adrenaline pumping about doing this metcon. I'm sure it will subside rather abruptly about 800 meters into that first mile and will have completely disappeared by the time I get halfway through the pull-ups/push-ups/squats and am trying not to puke all over the garage. I generally have a hard time pushing the envelope on cardio and metcons when I've been under a lot of RL stress and this is one of those times. Hopefully it will go well. I'm sure taking a rest day yesterday will help. Current PR is 30:40 and that is going to be tough to beat.
Strategy: Goal is 30:00 or less. The pull-ups, push-ups and squats will be partitioned into 20 "Cindy" rounds of: 5 pull-ups, 10 push-ups, 15 squats. I like to set running goals first and see how much time is left. This will be my fourth attempt at this one and the second mile run is always terrible after all of that other work (and 300 squats). I'd be happy to complete that in 10:00. The first mile run needs to be completed in less than 8:00, preferably closer to 7:00, but I don't want to push too hard to avoid having to take lots of breaks in the rounds of push-ups/pull-ups/squats. So let's say the first mile is 8:00 and the last mile is 10:00. I will then have 12:00 to complete 20 "Cindy" rounds. That's a pretty tall order. Actually, that is straight up hauling ass... When I'm fresh I can usually do one "Cindy" round in about 30 seconds, but there will certainly be some breaks in there after running a mile. We'll see how it goes.
After: Man, that was rough! That first mile was pretty fast. Actually only 3 seconds slower than my current PR time. The twenty "Cindy" rounds went slower than I would've liked. Managed to get almost an 8:00 mile on the last mile and was able to finish just barely under the 30 minute mark for a PR of 57 seconds over my previous best. Well, I'd say that is yet another testament to this form of training.
I'm going to take the next two days off to hang with the family. I hope you all have a great Memorial Day weekend. Thank you so much to those who serve and have served. Because of your sacrifice I get to wake up in a free country every day.