1. Warm-up 2. Dead-lift, 3 x 3, 110k 3. Run - 2:00 run hard/1:00 rest --- 2. Used a lot of rest, focused on form, felt good 3. 24:00 through the neighborhood - felt really good
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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