50

A.M. Workout:
On the minute for 10 minutes
5 Deadlifts 175#
5 Burpees

Then.

250m Row
50 Double Unders
5 times.

Then.
AMRAP in 5 minutes of KB Snatches 53#

Results:
Did all but the last 2 rounds in 18 seconds or faster. I could have gone heavier on the deadlifts, but I used caution for this workout as not to aggravate my leg. The second workout was a lung burner. I finished in 10:31. I got as deep in my D/U's as high 40's but I couldn't straight set any of them. I did 68 KB snatches. You're not allowed to put the KB down during the whole 5 minutes.

P.M. Workout:
5 X 440

After a nice half mile jog to the track, I did 5 440 yard intervals with a minute recovery time in between. The work intervals went as follows: 1:30, 1:24, 1:26, 1:28 and 1:31. After interval number 3, I increased the rest another 15 seconds. I wanted to make sure I could keep a good pace without sacrificing too much good form. I was happy with the middle interval times and being able to keep good running form through the fatigue of the effort. I cooled down with an easy 440 and a jog back home. Thank you, Dave Newman, for helping me get these done. They are never easy, but something tells me one workout at the Games will come down to a run. Got to be ready.