Jan 5-Jan 8 training

monday: Crossfit
4 rds
400 run/15 pushups/15 pullups/15 supermans
time:13:21
Did 1st two rds pull ups unbroken, made it to 10 reps on 3rd

tuesday:
am) Tabata treadmill 10 sec on/ 20 sec off
8.5mph 12% grade. will go faster next time, first time doing Tabata intervals on treadmill

pm) Crossfit
Squats 50% 1 rep max
explode up! 150#'s
10 min on eash min
5 reps 40# DB
Deadlift,hang cleans,thrusters

wend:
am)swim
500 meter TT 9:43
did not swim too hard

pm)Deadlift
3 sets x 5 reps 80% of 1 rep max
suppose to be 320# but used 240#'s by accident
4x100 meter rower sprints, all right at 16 secs

thurs:
am) Run at Blvd
3 x 1.5 mile 5 min rec
1)10:08 158bpm
2)10:31 162bpm
3)10:08 164bpm

pm)Crossfit
10 mins
53# KB swing snatch
KB cant not touch ground
134 reps...ouch!!!!!