ROP - special report

week 12 day 4
ROP - special report/ variety day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• high tension special report #1
• one legged press (12kg)
• 5X2

cash out:
Sprint 8 
from the Daily Fitness Solution Blog

• run 5 minutes
• repeat 8 times:
• sprint 15 seconds
• recover 1 minute
• run 5 minutes

NOTES:
** presses went REALLY well! =)
** it is recommended that you use a lighter weight than you are using for presses, I thought it would be too easy, but it was perfect. could really focus on TENSION!
Sprint 8:
** not sure if I did it right, but it was fun. 

• on treadmill:
• 5 minute run @  5.0
• 1st sprint @ 7.0,. increasing by .5 each sprint
• last 2 sprints @ 10.0
• recovery always at 5.0
• 5 minute run @ 4.0 to cool down.

Fun! would do it again!

ETK - Variety Day

week 9 day 2
Variety Day
sprint pyramid 

WOD:
Sprint Pyramid

• 5 minutes - Run or Run-walk  - 4.0
• 10 seconds – Sprint   - 7.5
• 1 minute – Recovery - always @ 4.5
• 15 seconds – Sprint   - 8.0
• 1 minute – Recovery
• 20 seconds – Sprint   - 9.0
• 90 seconds – Recovery
• 30 seconds – Sprint   - 9.5
• 90 seconds – Recovery
• 20 seconds – Sprint   - 10.0
• 1 minute – Recovery
• 15 seconds – Sprint  - 10.0
• 1 minute – Recovery
• 10 seconds – Sprint  - 10.0
• 1 minute – Recovery
• 5 minutes - Run or Run-walk  - 4.0

cash out:

• 4X5 kte

 NOTES:
** fun workout!
** treadmill levels are noted in yellow
** next time will stay with 10.0 for all sprints.... I wasn't' sure if I should increase speeds with each sprint or not today.
** I wanted to try to run without shoes today, but I wasn't brave enough to do it on the treadmill! 
....looking into getting some Vibram's so I can run "barefoot"