130926

Due to schedule at gym, had to invert the AM and PM.  Did runs PM and intervals AM

AM PM
5 min run Z1 900m
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1000m run @90% 4:34, 4:51, 4:50 - Didn't pay attention to splits as I went, just tried to feel the 90%... 2nd/3rd intervals felt a little harder to co-ordinate breathing with the quick foot steps
rest 3 min
x3
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5 min walk/jog cooldown 500m

PM AM
10 min reverse shot toss practice Used a 15# slam ball - 40-42 feet/attempt... previous best with this implement has been 25-30, feeling good with the reverse toss and hip opening!
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3 sets:
4 hang power snatch 115# Easy and fast
AD sprint 30 sec Ave watts - 599, 609, 603
rest 5 min
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3 sets:
row 60 sec @97% 341, 330, 332
rest 6 min