Distance: 4.6 miles
Time: 32:53
Pace: 7:08/mile
Sick and fast run at Burke Lake. Mile 1 was 6:40, then 7:20, 7:10 and 7:20. Definitely closer to threshold than tempo, but hey.
LIFT: Lower Body
Deadlift: 275lbs, 3 sets of 6 reps
Squat: 165lbs, 3 sets of 6 reps
Weighted lunges: 70lbs, 3 sets of 6 reps per leg
Hip raises: 10 reps per leg
Dirty dogs: 10 reps per leg
Mule kicks: 10 reps per leg
PT: Pull-up Push Circuit
With no rest between exercises or rounds, complete 10 rounds of:
Max pull-ups
20 push-ups
10 dips
30 abs of choice
Notes: Man this fucker is tough. For abs I did sit-ups, sit-ups, sit-ups, crunches, crunches, flutter kicks, atomic sit-ups, good mornings, leg levers, sit-ups. Need to get a lot better at dips.
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