Friday
AM - Jumping + Throwing + Rowing LP1
Alternating Single Leg Bounding, 3/leg x 5 sets, 1 min
+
Standing Broad Jump, 1 max effort rep x 5 sets, 1 min
+
Row 300m ALL OUT x 1 effort - damper 5 (goal is 2 sec faster than 500m PR pace)
Jumping completed, dont have a tape measurer right now. Felt really tired from Thursday's session so jumping didn't feel great but I dont know how far I was jumping.
+
1:37.1 ave for the 300m sprint (500 pr is 1:39.2)
PM - MAP Running on flat
5 x 800m Run @ 90%, walk 5 min b/t - goal is under 3:20 per set
3:16, 3:19, 3:21, 3:48, did not do the 5th felt drained
Saturday - Aerobic Tester
AMRAP in 15 minutes:
15 KBS - 24kg
15 Burpees (chest to deck, arms OH at top with little jump)
7 rds + 13 swings, maybe stayed too comfortable throughout but held a consistent pace the whole time
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