Friday

Worked all night, 4 hours of sleep, blah blah.  Got to the gym at the usual time and met up with Josh.

Ran 800m at 6:42/mi pace to warm up followed by 10:00 of stretching and foam rolling.

First:

SealFit Unknown 007

For time:

21-18-15-12-9-6-3 reps:

75lbs Thruster

Pull ups

First time.  Any combination of thrusters and pull ups make for a tough workout.  Did the first round of thrusters and pull ups unbroken.  Did the next round in 10/8, the next in 10/5, then 7/5, then 7/2.  The final rounds of 6 and 3 I did unbroken.  Finished in 11:48.

Second:

Random ab stuff.  Scissors, flutter kicks, seated V-ups, reverse crunches, side bends.

Third:

Flat dumbbell bench press.  Started with 65lbs, then 75, 80, 85 and finished with 95lbs.

Fourth:

Wanted to get a little bit of a run in.  Ran 6 x 400m.  First interval I did at 5:17/mi pace.  The next 3 intervals I did at 5:04/mi pace.  And the final 2 intervals I did at 4:52/mi pace.  And I rested for 1:30 in between each interval.

Wednesday

Just wanted to do some quick ab stuff before work.  Did a max effort bicycle kick crunch for the length of a song, which was something like 3-4min.  Then tried to do a front plank for the length of another song, which was probably another 3-4min.