Friday, June 21, 2013

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

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.

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.


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.



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

First 5 tng. The rest singles.

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:

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.

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