Today was a doosey!
50 reps of KB snatch @ 24kg with each arm. WKC rules says you can not set the bell down or rest in the hang position.
I was going for 70 reps each arm, that would have been WKC LVL-I rank, but didn't make it. Will try again next Monday. My heart rate was crazy.
Check the you tube video.
After work was the running workout.
Overall it was 5 miles.
I did 6 hill repeats on treadmill.
Also 6 speed drills on treadmill.
The hill repeats had 3 minute slow down between sets but speed was always 5 MPH for the rest period and the hill period.
1st 2.5 min @ 15% incline HR to 170
2nd 3 min @ 15% incline HR to 173
3rd 3 min @ 15% incline HR to 176
4th 1.5 min @ 15% incline HR to 174
5th 2 min @ 15% incline HR to 176
6th 1.5 min @ 15% incline HR to 170
The speed workout was fast (10 MPH) for 1 minute the to 5MPH for 2 min, then repeat.
1st HR to 170
2nd HR to 174
3rd HR to 173
4th HR to 174
5th HR to 171
6th HR to 182 (.5min @ 12MPH and .5min @ 10MPH)
So getting some turn over speed work in and some hill work.
After that, I was like I outta here.