Strength Training of muscle ups and over-head squats. Mostly worked on strengthing skills for the muscle-up. OHS was 5 reps build up... started at 65lbs and added 10 lbs after each set and stopped at 115 lbs.
TM drill work - 3 mile warm-up at 8:25 pace, 4x3:00 inclines at 4% and 8:00 pace with 1:00 recovery, ran 1 recovery mile, 6x20sec inclines at 3% and 6:30 pace with 2:00 recovery, 2 mile warm down. |