Double Wami/psykbryt

Jesus:
Att springa igen. Herregud gubbar, det är ju för fan bara att sätta på sig en mössa och dra ut och kuta. Jag sprang på Zinken med en div 1 match i bandy som förströelse på 70 % varven. Lite halt på isen där ismaskinen kör ut men va fan.

Carola:
Oboy. Första workouten - va helt säker på att jag skulle sluta träna efteråt. Permanent sluta alltså. Måste träna BJ.

Training:

part 1:
5 sets for total working time:
15 unbroken push press - 95#/65#
10 burpees
25 unbroken box jumps - 20"/14"
rest 2 min

rest 8+ hours

part 2:
run 400 m - 9 sets
(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)
rest EXACTLY 2 min b/t sets

part 1:
chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...
part 2:
one has to know different gears, find them and post about it

post total working time for part 1 and notes on running for part 2 to comments

part 1:
1. 1:47
2. 2:58 (15, 2, 8)
3. 2:44 (22, 1, 2)
4. 2:44 (15, 10)
5. 2:36 (15, 10)
Mentally and physically crushed by this workout. I can't BJ period. No bounce what so ever. Burpees hard at this spec. - i like it. Regular burpees are hard to judge. Did not have time to wait out unbroken BJ's. Back to the drawing board.

part 2:
1:39, 1:29, 1:19
1:37, 1:28, 1:21
1:35, 1:27, 1:20
After the ordeal on part 1 i contemplated not doing part 2. Very happy i did. Did it at my local track witch during the winter turns into a "bandy"-rink. So conditions where difficult with lots of snow and ice. I aimed for 1:40, 1:30, 1:20 and i am very happy with the consistency. In dry/warm conditions i think 5 seconds of on all rounds would be a more suitable target. Very useful experience.