06/27/2013 - AM AD & PM Training

AM
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 10 min z1

85% still 80-81 for all. Really hammering. Total cals were like 512.

PM
A. Power snatch; 2 reps on the min for 12 min @65% 1rm (tech focus)
B. Pistol/CTB/Rope climb technique work 15 min
+
15 min amrap @90% aerobic effort:
Run 400m
12 CTB chin ups
24 thrusters 45#

A. No snatches
B. Completed....same as other weeks, no CTB.

Amrap - Did 2 rope climbs instead of CTB. 3rds + 400m....it was ridiculusly hot today.