SATURDAY 11/2

AM:

20 min warmup w/runs & DROM + shoulder stretches

Wear a HR for this test - just let it run for the whole 3 runs, it's your max HR I want to see here.
Run 400m @75%
rest 1 min
Run 400m @90%
rest 1 min
Run 400m all out - whatever you have left!

Results:
Total time including rest: 6:02
Average HR: 160
Max HR: 183
% of Max: 100
Avg HR %: 87

 

Take plenty of recovery, then:

Muscle Ups: 12 min practice, working to maintain the false grip and string 2 together

Finally able to string a few together. Got to stringing 3 together pretty consistently and am confident could get to 4 with more practice and not having been as wiped after the sprints.

+

HSPU: 4 x amrap; rest 3 min

21, 20, 16, 16

+

L-Sit: accumulate 60 sec

Hit 60 seconds on the nose before failing in first and only attempt.

+

GHD Situps: 3 x 15; rest 60 sec

Done with ease

 

PM:

Bike 75 min - some hills and tougher efforts, but no red-lining.

Hit around 90 mins and did 42KM's at a pretty mellow effort.