January 14, 2015 3:01 PM

Wednesday - 1/14/2015

  
Crazy running warmup
Run 10m x (minutes)
Run 10m the 1st minute (and do some stretching/mobility for the rest of the minute)
Run 10m twice the 2nd minute
Run 10m three times the 3rd minute
Continue this pattern up to the 10th minute

3RM
Deadlift
Worked up to 295#. Need to focus on keeping my back flat as the weight gets heavy.

Bergeron Beep Test
EMOTM
7 thrusters
7 pull-ups
7 burpees
When you can't complete a round, you're done.
I did 65# thrusters, ring-rows, and burpees and still could only finish 2+ rounds.

Partner Bergeron Beep Test
Same as above, but alternate minutes with a partner (rest) and do 7 rounds no matter what happens.
I did way better with the rest built in.

Plank hold practice
Held for 1:16. Need to work that number up over the next 3 weeks to be prepared for competition on the 31st.