06/20/2013 - AM AD & PM Training

AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x25
+
Airdyne 10 min z1

85% efforts are now 80-81 RPMs.... feeling really strong here.

PM
A. Power snatch; 2 reps on the min for 12 min @63% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
10 chin ups
20 wall balls


A. No Snatch
B. Completed, Pistols still tough without lifting shoes. But I can still do them.

4rds + 200m.....hard to keep HR down with 20 WBs sets. All unbroken though.