06/13/2013 - AD MAP then Skill and AMRAP in PM

AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1

PM
A. Power snatch; 2 reps on the min for 12 min @60% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Airdyne 20 calories
10 hang squat snatch 75#
10 chin ups

AM

Total cals was like 410

Was staying at 80RPM for 85%. That is 3-4 higher than previous sessions. Felt good. Super hot in carport.

PM

A)Didnt do, shoulder/wrist
B)Completed, pistols in flat shoes, trying to stay on heel, not quite there yet.

AMRAP - 6rds....I wanted to try the light weight snatch. Didnt hurt, but I did hang power snatch.