Day 7, Week 3 - 12 week Half IM training

CF WOD

15 minute AMRAP

a) Power Cleans (95#/65#)

b) Front Squat (95#/65#)

c) Push Press (95#/65#)

d) Back Squat (95#/65#)

e) Behind-the-Neck Jerk (95#/65#)

f) Run – 100 meters

You will start the WOD with 1 rep of each movement. After the 100 meter run, marking the end of round 1, you will head back to the bar for round 2. For round 2, you will do 2 power cleans, 2 front squats, 2 presses, etc until all of the movements are complete. Continue running 100 meters and adding 1 rep to the scheme after each round.

I did up to the round with 7 reps then 2 power cleans...tough. It was humid when I did this workout (which was actually early Monday morning but counted towards Week 3).

Total time 30 minutes.

Long Run

90 minutes

Ran at 4 PM this afternoon. Rained on me the whole time. Went about 9.5 miles. Had to stop or slow down a few times to keep my HR in the low 140s to high 130s. Doing a Zone 2 workout...not too intense for long duration...to build up my endurance systems.

Menu

green smoothie at lunchtime (spinach, chard, berries, ice, water, hemp protein, maca powder, chia seeds).

Snack - Mt. Evans Trail mix from Natural Grocers, 3 LARA bars

Dinner - cheese-less veggie pizza (about 3 pieces off the large), one stuffed pablano pepper (thanks HB), about 3/4 bag of carob cubes, a sesame chocolate bar, Nana's cookie, frozen bananas and cashews