Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretching
-"Baseline": 500m Row, 40x Squat, 30x Situp, 20x Pushup, 10xPullup
Strength/Conditioning:
-75x KB Swing @70# - 3:54
rest 3:54
-50x KB Swing @70# - 3:55
rest 3:55
-25x KB Swing @70# - 1:56
rest 3:00
-20x Muscle'Ups - 6:32
Rest ~5hrs...
Run: (On = run at manageable, quick pace) (Recovery = Jog, keep moving)
5:00 On
4:00 Recovery
4:00 On
3:00 Recovery
3:00 On
2:00 Recovery
1:00 On
5:00 Recovery
Approx. 4400m covered
Kettlebell swings were rough. Banged out 40 consecutive on the first installment, then all downhill from there. Back was seizing up pretty bad. Tore the shit outta my hand too, made for a Bloody Kettlebell. Muslce'Ups were pretty damn slow, the last ten were faster than the first ten. Could definitely be better.
The running was just super shitty. It was supposed to be near maximal efforts on the "On" parts, then recovery jogs on the "Recovery" parts, but I just can't maintain like that on distance runs. My whole thing was mostly just a jog, with some intermittent intense effort, mixed in with some backwards running, and a little walking. Very shitty...
Today, my Rampage through Hell, begins...
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