max broad jump: 8' 8"5K - 19:50...30 sec PR as compared to 12.9.10...paced the whole thing this time, sprinted the last 1000m. on 12.9.10, I used "power 10s"
Max broad jump: 7'9"5K Row: 20:59.8
max broad jump 9'45k row 20:08 pr, more than a minute, need to get sub 20.
sunday:press de-load"flight simulator"for time;5 unbroken double unders10 unbroken double unders15 unbroken double unders20 unbroken double unders25 unbroken double unders30 unbroken double unders35 unbroken double unders40 unbroken double unders45 unbroken double unders50 unbroken double unders45 unbroken double unders40 unbroken double unders35 unbroken double unders30 unbroken double unders25 unbroken double unders20 unbroken double unders15 unbroken double unders10 unbroken double unders5 unbroken double undersyou MUST stop b/t setsyou CANNOT skip singles in b/t sets11:53...lots of rest during the 40-45-50-45-40 so i would not trip up and make this any worse than it already was...
awesome Tom
thanks john, im screwed if we do box jumps on monday, though...haha, my calves are soo sore.
max broad jump: 8' 8"
ReplyDelete5K - 19:50...30 sec PR as compared to 12.9.10...paced the whole thing this time, sprinted the last 1000m. on 12.9.10, I used "power 10s"
Max broad jump: 7'9"
ReplyDelete5K Row: 20:59.8
max broad jump 9'4
ReplyDelete5k row 20:08 pr, more than a minute, need to get sub 20.
sunday:
ReplyDeletepress de-load
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
11:53...lots of rest during the 40-45-50-45-40 so i would not trip up and make this any worse than it already was...
awesome Tom
ReplyDeletethanks john, im screwed if we do box jumps on monday, though...haha, my calves are soo sore.
ReplyDelete