WEDNESDAY 12/18

am:

Run 10 min @Z1

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Run 3 min @HR 158-165/rest-walk 1 min x 6

350 cals
3.01M during just the sprints. Felt great on these. Avg. HR 155-162

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Run 5 min easy cooldown

pm:

Aerobic warmup, 3 rounds:

1 min Row

1 min AD

1 min Single Skip Jump Rope

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Rack Seq

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4 rounds for speed, all out:

20 sec AMRAP Hang Power Cleans 115lbs

20 sec Burpees AFAP

rest 5 min actively b/t rounds, record each round's reps.

RD1: 14, 8
RD2: 14, 9
RD3: 15, 9
RD4: 16, 9

Not sure if I coulda banged out anymore without sacrificing technique. Felt great. 

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AD Sprint 30 sec all out/rest 3:30' x 4

RD1: 31 CALS
RD2: 32 CALS
RD3: 29 CALS
RD4: 30 CALS

Felt great aerobic wise. Lactic acid buildup in quads prevented from pushing any further.