Road Bike (Trainer) 50:00 [3] 11.6 mi (13.9 mph)
10 min easy warm up
5x5 min intervals 70 rpm, standing last minute
2 minute recovery between intervals
Realized on third interval I could ride in one gear harder, so last 3 were a little bit harder, which was good!
Strength Training 1:00:00 [3]
Warm-up: run 400m, then 30-20-30 squat-spt-ohs
Run was improved, but still "off" - the front of the ankle is what seems to bother me the most. I'm thinking that I may be able to get a full stride maybe next week.
Strength: Deadlift 5x2 every 3 min
195*205*215*225*235
235 was getting pretty tough, but I got it!
Workout:
AMRAP 7 min
1 power snatch
2 overhead squat
1 snatch balance (squat snatch with the bar starting in the back squat position)
Weight: 55 lb
Rounds: 15 exactly