I forgot to post yesterday. It was basically the same as last thursday but with more reps of everything. I felt great in the running but the GS circuits destroyed me! I think they are helping my endurance a great deal though.
Today:
Weights:
Same warm up as last week
28×1 Clean w/30s rest
6×6 Deep Squat
4×4 Turkish Get Up
3×10 Med Ball Swings emphasis on hips and knees back to work the hamstring
Workout:
Same warm up as last week
15 x 15m runs
1x20m sprint to my car to get out of the giant freezing cold rain drops
Cleans and squats felt pretty good. I think I am starting to get some of my strength endurance back with the squat and hopefully next time we test I have a decent jump in weight. Did better with the get ups; I used a 12kg kettle bell and did a lot better than last week with the 5kg plate. I felt a lot faster running today than i have since I started training.