Run & Lunges

Nothing really exciting here except I am maintaining a good running pace and stretched out my lunges from 100 meters to 200 meters.

Run Distance: 2.32 miles
Time: 21:34
Pace: 9:18

200 meters lunges

Deadlifts & OH Press 5/3/1 Cycle 4 Week 1

Well, this is almost the end of the 5/3/1 program. When I got to the gym today there were signs everywhere that starting on Monday the gym would open at 8 am. Talking to an administrator this schedule will continue until Labor Day. Since I am not going to change my schedule it looks like my barbell training is on hold until the fall.

This is good since it gives me the space to concentrate on body weight exercises. Since everything is going to be done at the park I can better make my own schedule. I can also experiment with splits and new conditioning routines.

So, the adjusted plan is to mix body weight strength with conditioning days and flexibility (yoga) through July and the PA Super. At that time I will know where I am and what I need to do for Killington. I will readjust then. In the meantime I will work on progressing toward a muscle up, 1 arm push up, back bridge and pistol squat. 

Anyway, back to today. I woke up late and was tired. In theory I should have done more assistance work but since I will be going 100% body weight next week (and that is the entirety of my assistance work) I was not going to sweat it.

Warm Up: 5 minutes rowing

Deadlifts: 5@130, 5@150, 3@175, 5@210. 5@240, 7@275
OH Press: 5@50, 5@60, 3@70, 5@80, 5@90, 5@105

Hanging Leg Raises/Toes to Bar: 7HLR, 5T2B, 4T2B, 4T2B, 4T2B **grip strength killing me here

Time: 50 minutes
Weight: 208

Run -> 90 burpees in 8:31 -> Run

I probably could have pushed myself on a lot of fronts here but I didn't. I feel great after my long run on Sunday and that is a surprise since I think that I would be more run down. Since I am afraid that my body may be lying to me I took the run easy. 

I also could have pushed to get to 100 burpees in 10 minutes but I decided to leave that on the table until next week. Nothing wrong with leaving a little something in the tank.

Also, I had a good training push to go from winter strength training to get in condition for the NJ Beast. Since that is now mission accomplished, it is best for me to mentally and physically coast or maintain through the PA Super. After that I can push again leading up to the VT Beast. This is how I avoid mentally and physically burning out and over training.

Distance: 2.07 miles
Time: 19:12
Pace: 9:18

90 burpees in 8:31
5.68 bpm

**bpm is supposed to be Burpees Per Minute but it is inaccurate. It is actually Seconds Per Burpee but since I messed up in the beginning and BPM sounds better than SPB I am not going to change. 

Bench 5/3/1 Cycle 4, Week 1 Restart

Last week the gym was closed on Monday and Friday morning meaning that I couldn't get my lifting work in. So, I am starting Cycle 4 all over again this week. The gym was open this morning so I am off to a good start.

Warm Up: 5 minutes rowing

Bench Press: 5@65, 5@80, 3@90, 5@110, 5@125, 9@145

Body Weight Assistance 5x10 or AMAP Super Sets

• Body Weight Rows
• Progression toward 1 Arm Push Up

• Dips with bar in front - muscle up progression
• Rope Pull Ups

Time: 60 minutes
Weight: 206

Sunday Endurance Run

Did my weekly endurance run. I had a great pace (for me) in the low 9 minute mark until I hit the hill & staircase of death at Port Imperial in mile 8.

Lincoln Harbor -> Hoboken Beach -> LH -> Port Imperial with hill & staircase of death -> LH & home.

• Distance: 9.42 miles
• Time: 1:32:13
• Pace: 9:48

NJ Spartan Beast

Not that I really had anything to prove but in 2012 I was not able to finish the NJ Super. This served as a motivator for me to pickup my training and eating game. I will always mentally go back to walking off the course that day. Since then I have conquered two NJ Supers and the Vermont Beast but today was another reminder of how I have progressed and overcome the set back of 3 years ago. Finishing the NJ Beast confirms that I own that mountain. 

Finishing Time of 5:45:05. This was good for 24.6% overall (611/2483), 29% of Males (529/1,833) and 31.6% of Men Age 40-44 (59/187) in the afternoon heat. Overall that gets reduced to 32% / 38% / 43%. These percentage results are better than Killington. Had I finished 35% Overall and 40% Male I would have come in at 6:16 (O) / 6:05 (M) / 6:03 (M40-44). Basically, 20-30 minute improvement. Not too bad. At the end of the day it doesn't matter, but, then again, it does. 

Major improvements have to come with upper body strength as I have to accomplish a rope climb this year, and VO2 Max so that I pause less in between obstacles, hill climbs and runs. Also leg strength as I had to rest several times on the last brutal ascent up the mountain. Lunges, tabata sprints and mountain running are in my future. An achievable goal is cracking the 20% mark for Killington. May not be impossible to do since 2015 won't be the World Championship and the field may be a little less competitive.

In hindsight I see how I run a race like this. I start slow and use that as my warm up. Once I am warmed up I find a comfortable race pace. When I smell the end coming I turn on my jets and use whatever I have left to finish. Starting up the mountain there were many people who ran and passed me. Toward the back half of the race I was probably pissing people off as I passed them. Not that they were pissed that I passed but in the way I was running around them since they were in my way. Probably the most glaring example was on the A Frame. Also through the mountain trails where entirely too many people were taking it like a nature trail hike. 

Over Walls - Early. Just as we are getting started. Good part of the warm up.

Hurdles - 2 approx 5 foot high beams that you have to get over. Jump, dip, over. No problem.

Rolling Snow - I am guessing large mounds of snow on the course. Didn't really notice since I thought that it was part of the run/hike up the hill.

** I am guessing that about right here we hit the summit. It was about 1 mile of straight incline to get things started.

Vertical Cargo Net - Up & over, no problem

** Long run down the mountain. This is where I made up time since I only hiked up the mountain. Surprised that more people don't do this. From here for the next approx 2 miles was relatively level trail running.

Memory Sign - Yankee 820-8555. I think that I was lucky since it felt to me that this was simple to memorize as opposed to what I had to remember in VT.

Log Hop - The balance posts to a beam to posts. Made 2 posts, lost my balance, 30 burpees

Over-Under-Through - Easy as always.

Multi-Bars - Upward overhead bar to get across to 3 ropes to another bar. I made it across the bar to the second rope and fell. Tried it twice. 30 burpees, 60 total

Hercules Hoist - Easy. Seemed light.

Spear Throw - had everything correct. Missed right. I missed right on every attempt in VT. Seems to be my problem. 30 burpees, 90 total

Monkey Bars - Took them one by one and had no problem. Do have to pat myself on the back since they were uneven with some considerably higher than others.

Z-Walls - could never get my feet placed well on this. Went 2 steps and slipped off. 30 burpees, 120 total

**Approx 1/2 mile descent

Hay Bale - Super simple to get over a hay bale.

Bucket Brigade - Heavy and long. Up & down the snowboard halfpipe. Took my time with several breaks. Did it.

Plate Drag - Different than a tire drag. The pulling was significantly easier but dragging it back was more taxing.

**Approx 1/2 mile ascent

7 Foot Wall - Used a side kick to climb up the wall and hook my left leg to pull me over. Proud of myself to get over this without help.

Barbed Wire Crawl #1 - Easy as far as barb wire crawls go. Rolled through it rather quickly.

Rolling Mud - 3 mud pits. Easy. Next.

Atlas Carry - Felt heavy but did it with no problems nonetheless.

Sandbag Carry - Instead of going up and down a hill, they made us go through a ling, muddy track. Not as challenging.

Memory Test - Easy to remember. Done.

Inverted Wall - Never have a problem with this.

Tyrolean Traverse - Disappointed with this since it was over land and the roped slouched down where my back could support me. 

The Bear!! - I saw it immediately following the Tyrolean Traverse. This Spartan Beast will be forever known as the one with the wild black bear roaming around the course.

Water Crossing - Not sure if this was a real obstacle but we had to walk through water.

Log Flip - Great to have this. Primal. The logs were extremely heavy and we had to flip them twice in 2 directions. This was a Beast of an obstacle. Did it. Loved it.

A-Frame Cargo - There was a  long line for this and people were going slowly. I made my own line and got over it quickly.

**Approx 1/2 mile descent back to base.

8 Foot Wall - Got up, got my knees under me, got my leg up on the top of the wall and pulled myself over. Leg started to twitch and cramp here. Walked it off.

Rope Climb - Tried twice and never got going. I need a lot of work here. More pull ups needed. 30 burpees, 150 total.

Dunk Wall - Under a wall in a pit of muddy water. Photographer on other side.

Angled Wall with Rope - Kept back on my heels. Tougher than expected at the top. Probably due to exhaustion.

Barb Wire Crawl #2 - Long and hard. Up a hill, in the snow, filled with rocks. A true grind it out obstacle.

**Insane march up the mountain one more time. A real grind and I needed to rest several times. Another grind. At this time I was also gasping for water and my hydration pack was dry. Once we got to the top of the mountain there was the descent and my mouth was sand dry the entire time. I don't think that lack of water hurt me on the way down but I would have been very beneficial on the way up and good to have. I don't know how long I could have made it without a refill. I was exhausted and almost in bad shape when I crossed the finish line.

Rope Swing - Started high and held on for dear life. Need to keep my feet up more in the future by practicing my hanging leg raises and any type of L-Sit.

Fire Jump Pit - Jump to glory with a muddy water pit after as a final obstacle to the finish line.

In conclusion, I am proud of my finish as I had a great race. I'll continue to work hard on my upper body strength and conditioning. The rest of the spring until mid summer will be cruise control and then I will ramp everything up for a push toward Killington.

Park Body Weight

I went to the Stevens gym yesterday and when I arrived found out that it was closed. This forced a rest day and delayed Week 1, Cycle 4 until next week. I then altered my schedule so that today was a full body strength day with body weight exercises at the park. 

I usually like to do 5 sets of 10 but since I am doing every major body weight exercise, I limited it to 3 sets for each.

• Run to and from park
• 2.47 miles
• 21:56 total time
• 8:53 minutes per mile *great pace
• Push Up & Row Super Set
• Working toward 1 arm pushup
• Did rows on pull up bar with feet elevated going side to side to increase difficulty
• Pull Ups & Dip Super Set
• Did AMAP on the Pull Ups (need to work on these)
• Bar in front on the dips to simulate the top part of a muscle up - did AMAP
• Wall Assisted Handstands - 1 foot on the wall alternating every 10 seconds
• Hanging Leg Raises - Getting to 10.
• Back Bridge Progressions - Really at the beginning here
• 1 Leg Squats - working toward Pistol.

Run & Lunges

This is new for me. By asking myself how I can train better, lunges beat out tabata sprints. Reasoning is that lunges translate better to squats and hill running. Tabata sprints contribute to VO2 max, which I need to work on, but don't have as much of a direct impact.

The plan is to incorporate running with lunges into the program on Fridays and build up distance. Today I started with 100 meters. I plan to do 200 meters next Thursday.

Also, I woke up dragging but felt a lot better running. The pace is exceptionally better than it was on Tuesday which was my first workout day following the Beast

Total Run Distance: 2.52 miles
Total Run Time: 23:15
Run Pace: 9:14 

100 meters of lunges

Squats & OH Press 5/3/1 Cycle 4, Week 1

Everything was working against me time wise today. I woke up late, I had to park far down the street from the gym, the walkway to the gym was closed forcing me to take a long detour, there was a line for the bench (almost nobody besides me ever uses the bench), and both power/squat racks were in use. 

I waited a couple of minutes and got to a power rack to do my Squats and then improvised and did OH Press instead of Bench Press. No assistance work. Just went home.

I was nervous about the last set of Squats due to the weight. Surprisingly, I was not only able to do the 5 reps I am programmed to do but I also did 5 more and probably did not have to stop. Sometimes your body and mind lies to you. OH Press was not as successful as I was only able to get in the prescribed number of reps. Couldn't get to 6. 

Warm Up: 5 minutes rowing

Squats: 5@85, 5@100, 3@115, 5@135, 5@150, 10@180
OH Press: 5@50, 5@60, 3@70, 5@80, 5@90, 5@105

Time: 45 minutes
Weight: 210

First Workout After Beast - Run & Burpees

Back to the grind. I did the NJ Spartan Beast on Saturday and rested on Sunday. I went to the gym on Monday to work chest but for some reason the gym was not opening until noon. That is the cost of a free gym. 

Today was the first day to work out after the Beast and getting started was tough. I almost stopped but decided to grind it out since this is really a conditioning day which puts more stress on my cardio vascular system rather than muscles.

I ended up hitting my workout goal of 80 burpees in less than 8 minutes and keeps me on pace to achieve a goal of 100 burpees in less than 10 minutes. Next week is 90 burpees in 9 minutes.

Total Run Distance: 2.03 miles
Total Run Time: 20:29
Run Pace: 10:05 **there was a mix up with my phone and run keeper so I ran faster but I won't make a big deal about it except to say that I swear that I had a less than 10 minute per mile pace.

125 burpees in 14:11
80 burpees in 7:49
6.81 bpm pace

Deadlift & OH Press 5/3/1 Cycle 3 Deload

Last workout before the NJ Spartan Beast on Saturday. Did my work and then messed around with some bodyweight for assistance work. Nothing strenuous but a little bit to stimulate muscles. 

Warm Up: 5 minutes of rowing

Deadlifts: 5@125, 5@155, 5@190
OH Press: 5@45, 5@60, 5@70

Assistance Work: Pull Ups, Dips, Push Ups, Australian Push Ups, Pull Ups, Dips, Hanging Leg Raises

Time: 30 minutes
Weight: 208
**Last weigh in before Beast. I did VT at 195. Since then I am stronger, better conditioned, and look leaner in the mirror. This extra 13 pounds that I will be dragging around up and down a mountain for 6 hours on Saturday better be useful.

Run & Burpees - 70 in under 7

Woke up and was still tired and dragging from this weekend. Considered doing yoga instead of conditioning but then I remembered that your body likes to lie to you and sometimes the best thing to do to feel better is to get out and do something. So I did. And I took the attittude that I would do what I felt like doing and it would be okay. I ended up crushing my goal of 70 burpees in under 7 minutes. So much for being tired. 

Total Run Distance: 2.09 miles
Run Time: 20:08
Pace: 9:38

118 burpees in 13:07 / 70 in 6:45
6.67 bpm pace

Ironically, I wrote this in Primal Fit Life Group before I worked out:

Thinking out loud..training involves a lot of physical and mental stress. A lot of which you don't realize until after. The Muddy (1/4) Marathon on Saturday was challenging for me and I feel like I failed since I didn't finish in the time I believe I should have finished in. This "broke" my mental stress and I have been able to think more clearly since. Taking the time to mentally "de-load" and just go through the motions without set goals and enjoy my workouts in the week leading up to Saturday I am sure will help me as much as anything else. Fresh mind, fresh body.

Bench & Squats 5/3/1 Cycle 3 Deload

Still recovering from Saturday so I didn't do any assistance work.

Warm Up: 5 minutes rowing

Squats: 5@80, 5@100, 5@120
Bench: 5@65, 5@85, 5@100

Time: 25 minutes
Weight: 205

Muddy (1/4) Marathon at Mountain Creek

With 1 week to go before the Spartan Beast, I had the opportunity to run 1 lap of the Muddy Marathon at Mountain Creek. Here are the notes:

Distance: 5.75 miles
Time: 2:20
Elevation: 1,998 feet
Pace: 25 minutes per mile

Trail Running

This was not a running race. Without getting negative on the event, I found that off trail running is a type of event that is not for me. I was never able to find any sort of running rhythm since every step was looking where to put my foot and not slip on a rock or trip over a branch, look immediately around me so that I did not get stabbed by a branch, and look 10 feet ahead so that I could find and follow the trail markers. This is a skill that trail runners have developed and I have not. I hiked a lot more than I ran and I did not sign up to be a hiker.   

What made this event not fun for me was my mindset. I came in knowing that I ran 6.5 miles on flat ground in an hour last week and a couple of weeks before that I ran trail hills for 2 hours and covered 9 miles. I was confident in my ability to do this in 2 hours. I became frustrated when I could not run due to the terrain. I was there to do this in 2 hours and I realized early that was not going to happen and it took all of the fun out it.

The Course

Basically, straight up the mountain, around the lake, straight down and circle back. Very limited use of the ski trails. All of the steepest inclines and declines were used. Very challenging.

Aside from the back woods, off trail stuff there were some steep inclines as part of this race. Killington is a bigger mountain but there the inclines there were not nearly as steep as what I did for this event. Not only did they utilize the Pipeline Double Black ski trail but they also included a section that was, no exaggeration, rock climbing.

There is snow covering a good percentage of the mountain so things were a bit slippery and I am glad that this was my first run in real trail running shoes with large cleats. I needed every bit of it.

Random Notes:

1 - DO NOT deadlift heavy the day before running up and down a mountain. My mistake on this one. I underestimated how tough this was going to be. Ideally, should have rested on Friday.

2 - The wind on sections of this course dropped the temperatures by 20 degrees. Need to keep that in mind for the Beast. I plan to dress warmer because of this. There is more of a risk not dressing warm enough than over dressing. Overheating will be the least of my concerns.  

3 - Could have done a better job with pacing. Since I thought that this was going to be a 2 hour race (any finish time over 2 hours is technically a DNF) I was out of the gate strong leading to a terrible back half of the course.

4 - Use nutrition & water. I didn't stop for water at the half way point. I kept on going. 2nd half of the race I hit a wall and could have used a gel/water/energy. I will be smarter about this next week. 

All in all, as poor as my performance was, I am glad that I did this. Great test run before the Beast and I learned, or was reminded of may things. Also got to break in my Reebok All Terrain Supers, I am happy with them. 

Deadlift 5/3/1 Cycle 3, Week 3

I have to start to admit that my assistance programming is a total mess but I think that I am improving it. I am trying to match body weight exercises to the big lifts and working on progressions and rep schemes and as soon as I have it all figures out I will probably move to something else.

Deadlifts were great today. Last week I was concerned about the number of reps I was doing on my last set so I planned to rest yesterday and improve this week. Mission accomplished. One more rep at a heavier weight. Looking forward to Cycle 4 next Monday.

• Warm Up: 5 minutes rowing

• Deadlifts: 5@125, 5@155, 3@190, 5@220, 3@265, 5@295, 5@235

**The last set of 5@235 was because I misread my card and did Week 2's 1st work set weight (220). Funny thing is that I did Week 3's # of reps (5) instead of Week 2's (3). Anyway, once I was done with my programmed work set (295), I went back and did 235 for 5 reps. 

Assistance Work Super Sets:

• Simple Back Bridge: 20, 20 Feet Elevated, 20 1 Leg, 20 Elevated w/ 1 Leg, 20 Feet & Head Elevated
• Strict, Straight Leg Hanging Raises: 4, 4, 5, 5, 5

**Improvement here with come with better grip strength.

• Time: 50 minutes
• Weight: 210

Review of 2012 Spartan Super

Here is a link to a runner's review of the 2012 NJ Spartan Super. This was my first Spartan Race and I had no idea what I was getting into. I was preparing for the 10 - 12 mile Tough Mudder in October so I thought that this supposed 8 mile course would be a good warm up. I was wrong. 

The best part is that by not finishing I was motivated to stop "working out" and "watching what I eat" and started training and following a defined eating plan. This made me raise my game considerably and I am proud of the results that have followed. 

http://www.instinctrunning.com/2012/09/super-spartan-mountain-creek-nj-2012.html?m=1

OH Press & Squats 5/3/1 Cycle 3, Week 3

Lots of commentary here on everything so let me take it piece by piece.

Warm Up: 5 minutes rowing

• OH Press: 5@45, 5@60, 3@70, 5@90, 3@100, 4@110

** Power racks were being used so I used the set weight bars. Can't do this too much anymore since 110 is the heaviest bar.

• Squats: 5@80, 5@100, 3@120, 5@150, 3@170, 2@200

** Tried for a 3rd @ 200 but had to bail. I went down and couldn't get up. My weak point is my lower back and glute area. Going to address this by adding lunges to my cardio days. 2@200 is not too shabby and I have 4 weeks until I go heavier. 

Assistance Work:

• Pistol Squats: 4, 4, 2, 4, 3

** I honestly have not done 1 full ROM Pistol Squat. I am working on depth every rep. I will get there. Strength in the lower back & glutes is going to help.

Super Set:

• Handstands (against wall): 20 seconds, 15, 20, 10, 15
• Pull Ups: 10 sec iso hold, 10 iso, 6 iso, 5 side grip, 4 underhand grip

** Starting with handstands to be the body weight assistance work compliment to the OH Press. Staring with the hold and will progress toward handstand push ups. 
** Doing isolation holds at the top of my wide grip pull ups since that is a weak point that I need to address

Time: 70 minutes
Weight: 208

Conditioning Day - Killer Burpee Pace

Run -> 108 burpees in 11:28 -> run home. Killer pace. 6.37 seconds per burpee destroyed the +7 second pace I usually put up. .86 second per burpee or 13.5% improvement over last month's pace for 110. Did 60 burpees in 6 minutes. Goal for next Tuesday is 70 burpees in 7 minutes.

Run distance: 2.21 miles. Time: 20:32. Pace 9:16 minutes per mile.

Sunday Run w/ Burpees in St. Michaels

This is my first post that is out of order. Sunday while visiting my parents I did a longer run along with my burpees. 

It took 15 minutes for me to reach the local park to do the burpees and I was then free to run another 45 minutes. I could have gone further but it was Easter Sunday and I did need to get back to my family.

• Total Run Time: 60 minutes
• Distance: 6.58 miles
• Pace: 9:08. **Great pace for me. I continue to get faster. I do probably have to work on longer distances.

106 burpees in 12:40. 7.17 pace. Last month my pace for 106 was 7.55

Bench Press - 5/3/1 Cycle 3, Week 3

Since we are now sharing our workouts, let me point you to the 5/3/1 program which, I am finding, allows me to steadily progress with strength training by emphasizing the 4 big lifts (bench, squat, OH press & deadlift) while giving me time and energy to supplement with assistance and conditioning work.

5/3/1/ program: https://www.t-nation.com/workouts/531-how-to-build-pure-strength
** I have a PDF copy of the book and a programming excel file that I can share if anyone wants to learn more

I use body weight exercises as my assistance work since I think that working my way toward 1 arm push ups, pistol squats and muscle ups is pretty bad ass. Also, it is good to know that I can go to a park and bust out a workout anytime. 

Warm Up: 5 minutes rowing

Bench: 5@65, 5@85, 3@100, 5@120, 3@140, 6@155

Assistance Super Sets: **5x10 or AMAP. Adjust body weight leverage to max at 10 reps

• Push Ups & Rows (Australian Push Ups)
• Pull Ups & Dips 

Workout Time: 60 minutes
Weight: 206

Deadlift 5/3/1 - Cycle 3, Week 2

Since it is Good Friday the gym schedule was messed up so that it opened at 8am. This was going to make me late for work and there were many others who arrived as soon as it opened to get their work in. Needless to say there was a line at the squat rack and deadlift platform. Nobody was using the bench so I took the bar and deadlifted from the floor. As I was finishing my last set an administrator came over to me and told me that I can't do that there and that I would have to wait for a rack. Thankfully I had just finished my last set so I could comply, rerack my weights and go home. 

Why does nobody use the bench press? I am glad there are a lot of people who squat and deadlift but I thought that the bench was the most popular exercise. 

This is the second week in a row that I have not been happy with the number of reps on my last set of deadlifts. Next week I will make sure to rest on Thursday to set myself up for a killer deadlift session.

Warm Up: 5 minutes rowing

Deadlifts: 5@125, 5@155, 3@190, 3@220, 3@250, 4@280 **grip gave out

Time: 25 minutes

Weight: 210 ** this is becoming a problem

Burpee Pace Chart

I really should be working but I put this together and it will serve me well.

So, my goals are to do an average of 10 burpees per minute for an extended time. 50 in 5 minutes (**accomplished), 100 in 10 minutes, 150 in 15 minutes. This translates to 6 seconds per burpee. I just put together my pace time numbers starting with when I joined group (2/21) through today:

123 in 16:38 = 8.11
126 in 13:30 = 6.42
128 in 16:17 = 7.63
130 in 15:50 = 7.3
104 in 13:30 = 7.79
106 in 13:20 = 7.55
110 in 13:15 = 7.23
56 in 5:27 = 5.84 **
55 in 5:17 = 5.76 **
48 in 5 = 6.25
122 in 15:34 = 7.66
124 in 14:43 = 7.12
129 in 17:50 = 8.29
131 in 17:46 = 8.14
134 in 17:19 = 7.75
103 in 12:48 = 7.45
106 in 12:40 = 7.17
108 in 11:28 = 6.37
118 in 13:07 = 6.67 **70 in 6:45
125 in 14:11 = 6.81 **80 in 7:49
90 in 8:31 = 5.68
100 in 9:18 = 5.58 ** New burpee pace record and goal of 100 in less than 10 minutes achieved
110 in 10:53 = 5.94 **tried starting every set of 10 burpees on the minute but i'm not sure that I like that. I prefer building up a cushion in the beginning and burning it off, or not, at the end.
68 in 6:46 = 5.97
120 in 11:59 = 5.99 

I obviously have more work to do but at least I know where I am at.

Park Burpees

Conditioning day. Was considering adding a lunge or sprint tabata but I think that I will let my legs catch up to the routine first and maybe add to conditioning after the Beast and before the Sprint. Following the Sprint I can start with the weight vest.

Run distance: 2.25 miles
Run Time; 20:26
Pace: 9:06

103 burpees in 12:46

Squats & OH Press 5/3/1 Cycle 3 Week 2

Nothing really big to report. The racks were occupied by new people this morning so I reshuffled and started with OH Press. Got into the rack in time for my work sets on the OH Press and then did my squats.

Also, liked doing hanging leg raises and pistol squats as my assistance work. Pistol squats were particularly difficult following a squat session and my weakness for hanging leg raises is the grip strength. 

Warm Up: 5 minutes rowing

OH Press: 5@45, 5@60, 3@70, 3@85, 3@95, 6@105
Squats: 5@80, 5@100, 3@120, 3@140, 3@160, 7@180

Assistance Super Set:

• Hanging Leg Raise
• Pistol Squats: 3, 2, 4, 2, 3

Time: 60 minutes
Weight: 208