Friday, August 16:
ME box squats @ 253#, failed @ 264#
Deadlifts felt heavy @ 315#
Copious GHD & Reverse-Hyper work
Saturday, August 17:
Standing kilo’s after +20min warmup (including shortened F200m efforts)
Did the 1K TT on aerobars, first effort was 1:23
Important to note that the Penrose 1K track record is 1:13, and racers usually go 8-10sec faster on “real” tracks.
Sunday, August 18:
2 sets of 3x F500m/1min, 20min warmup and 15min between sets. Excruciating but I crave these sorts of sessions and almost wanted to do another one.