12/15/11 - Double Training

will

3 sets;
8 tough TnG DL
Airdyne 20 sec max effort
rest 3:30
315# for all sets, around 16 cal

+
3 sets:
8 tough Hang Power Snatch
Drag moderate load for 20 sec max effort
rest 3:30

135# for all sets, Pushed Yoke/Sled with 90#
+
3 sets:
10 tough KBS
10 burpees AFAP
run 150 m @ 95%
rest 3:30

88# KB, Burpees Fast, 2 Shuttle sprints in place of 150m run.
Did not feel great this morning. Just wanted to get through it. No where near the intensity I would normally during this type of session.


Rest 8 hours

Worked til 5 then coached class. Felt good so decided to knock out Tuesday's MAP session.

Part 2:

Airdyne
30 sec @ 90%
30 sec @ 50% x 10

160 Cal
+
5 min @ Z1 light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10

163 Cal
+
5 min light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10

168 Cal

Felt really good. Energy is a little low right now but I'm hanging in there. Still battling this head cold. Going to eat big and rest up tonight. Ready to CRUSH Saturday.