July 17, 2011

Two-a-days.  Yech.  My own programming (and obsessive need to get back on schedule) led me to think that this was a good day to try a two-fer.  Maybe...
First WoD was a kind of Louie Simmons dynamic effort (DE) day.  So, 10 sets of 2 reps with exactly one minute rest between each, trying to concentrate on keeping the speed of the movement up throughout.  In this case, I used the push jerk - a speed movement itself - and something that needs work for me.

This was my second set of warmup - at 155 lb.  I decided to start at 185 and see if I could move up a little each set and then hold at a higher weight.  I made it to 205 on my 4th double.  On my fifth, I got the bar out of the rack and just morally crumbled.  I racked it, dropped it to 185 and stayed there until the last set.  Here are the last three attempts at 185-185 and then 205.

It's a bit tedious to watch the minute of rest, but illustrates how frigging hard this workout can be.  That minute goes by entirely too quickly and after 7 previous doubles, I was pretty smoked.
Anyway, I went back, changed shoes, and had a Progenex recovery shake.  Then drove to the local high school track for 800m repeats.  So, run 800, rest three minutes and do that for four 800's.
Here are the runs, with each of the 400m splits.  I wanted to run each 800 with negative 400 splits and stay under 3:30 for every one.  Ambitious.
1 - 1:39/1:32 = 3:11
2 - 1:40/1:42 = 3:22
3 - 1:46/1:47 = 3:33
4 - 1:57/1:51 = 3:48
At the 200m mark of the first lap on the last 800, I pretty much broke.  I loped the remaining 400 and then tried to hang on for the last.  I had enough left for a dying sprint the last 50m to get me a barely respectable 1:50 for the last 400.
Looking at the numbers, I actually have a very steady decay rate of 11 seconds for each 800.  That's nothing to be proud of, but after doing 10 doubles of push-jerk (largely a leg movement) with bodyweight or over - 30 minutes before - I'm not all that unhappy.  We'll see how I feel tomorrow.