3/25/13 - AM Row/AD/DU + PM Training/Test

AM
Row 30 seconds @85%
row 30 seconds @50%
x10
+
Airdyne 30 seconds @85%
airydne 30 seconds @50%
x10
+
Double unders 30 seconds @85%
rest 30 seconds
x10

Done this AM. Fasted, BCAA's.
Row - Averaged 150m, 1:40 pace
Airdyne - Around 84 rpm, a little less than the last week of 30/30's
DU's - 30,55,50,50,50,55,55,55,55,60 = 515 total

Fun session. Transitions were tricky trying to keep the breathing cool.

Good sleep last night. Feeling better today. It's a much brighter day out.



PM
A. Power snatch; 3 reps on the min for 10 min @65% 1rm
Done. 155#. All singles. Fast and easy.

B. Back squat 2, 2, 1, 1, 1; rest 3 min
385 x 2, 395 x 2, 405 x1, 415 x1, 430 x1 +

395 x 2:
http://www.youtube.com/watch?v=l81Zj-WczcQ&feature=youtu.be

405 x 1:
http://www.youtube.com/watch?v=_0-i6WQT8-c&feature=youtu.be

415 x 1:
http://www.youtube.com/watch?v=F870xJ5eA_4&feature=youtu.be

430 x 1:
http://www.youtube.com/watch?v=beD649t0sWs&feature=youtu.be


For time:
30 TGU 2 pood
20 wall walks
10 rope climbs

18:08

TGU's, about 8:20, slow and steady. Tried to keep rest minimal.
Wall Walks, around 4:00.
Rope Climbs, about 5:00, Tried to attack these. Last 2 were really tough.
Tough workout. Fun though. Crappy movements, but fun.