вторник, 7 мая 2013 г.

Dry-run #3 before May, 18


Today was dry-run of workouts for nearest competition. (May, 18)

(diff with dry-run #1 / diff with dry-run #2)

1. The first workout is:
21 Burpee box jumps / 9 sit-ups
15 Burpee box jumps / 15 sit-ups
9 Burpee box jumps / 21 sit-ups
Time: 6'15 (+0'19/-0'12)
Time per round: 1'45 / 4'10 / 6'15

* burpees, burpees, burpees!

2. The second workout is:
4 RFT of: 10 thrusters 50 kg / shuttle 4*10m
Time: 3'30"1 (-0'37/-0'20)
Per round statistic is:
Thruster end-time: 0'21"3 / 1'09"7 / 2'01"3 / 3'11"9
Shuttle end-time: 0'46"3 / 1'35"6 / 2'32"2 / 3'30"1
Per-round slowdown: 0'0 / 0'3 / 0'8 / 0'1

* on latest thrusters I had rest 2 times. Need to fix this issue in the dry-run #3. --> fixed, only one rest at 4-th round!

3. The third workout is:
3 RFT of: 20 KB Swings / 500 m run.
Time: 10'27 (-1'04/-0'13)
I've used toe cam with speed = 14/13/12 and up = 2

4. The fourth workout is:
5 RFT of: 10 Deadlifts 100 kg / 4*10 Farmer carry with 25 kg bumpers in each hand.
Time: 5'05"6 (-1'48/-0'49)
Deadlifts end-time: 0'17"0 / 1'06"4 / 2'07"7 / 3'18"2 / 4'36"6
Farmer carry end-time: 0'47"0 / 1'40"0 / 2'44"6 / 3'54"3 / 5'05"6
Per-round slowdown: 0'0 / 0'6 / 0'11 / 0'6 / 0'1

* few problems with back. 1 rest at 3rd round, 3 rests at 4rd round. I'll try to fix it...

Main comment here: rest between workouts was least than 15-20 minutes.

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