6/21/13 - AM Airdyne Intervals + Noon Training + PM Bike Ride

AM
AD 30 sec @ 90%
walk rest 30 sec x 25

Done this AM fasted, BCAA's. Averaged 85-86 RPM. Wayy better than last week. Felt really good. Slept amazing last night and feel recovered. Ankle is still a little swollen but seems to be getting better.


Noon
A. Squat Snatch off high blocks - build to a max

240, Missed 245#
Slow start on these. Took a LONG time to get warm. Hips were really tight. I'm ok with this though. I had some good lifts today that felt good. Some bad ones too though.


215: Not that heavy but I really like the lift.
http://www.youtube.com/watch?v=sC80vhxgFVE&feature=youtu.be

240#:
http://www.youtube.com/watch?v=wxG4S_ZtMl8&feature=youtu.be



B. PS x 1/OHS x 2 - build to a tough double - NOT a 2RM

205#. Stopped there. Power snatch just didn't feel great today. OHS felt good though.

205:
http://www.youtube.com/watch?v=Y7bB6XAnmGg&feature=youtu.be


rest

5,4,3,2,1 for speed
CJ - 185#
Burpees

1:35
First 5 tng. The rest singles.

http://www.youtube.com/watch?v=Ji5VTwh_lIE&feature=youtu.be

rest 5 min exactly

amrap in 20 min @ 80%:
10 ring push ups
10 kbs 1,5 pd
10 lunges
30 DU's

10 rounds + 1 KB swing
Last 5 minutes were the best. First 5 weren't as smooth. Took me a few minutes to settle in. All sets UB with short breaths btwn each set.

Here is a few minutes of the AMRAP:
http://www.youtube.com/watch?v=A3bQa6I9n50&feature=youtu.be



PM
Bike 60 min easy pace

Done. Around 11.1 miles on road. Need to get a road bike for that. This was done on my mountain bike.
Slow and uncomfortable. Still felt great to get out and see some stuff for a bit.