8/28/13 - AM Airdyne Intervals + PM Training

AD 30 sec @ 90%
walk rest 30 sec x 30
(rest 3 min after 10 sets each time)

Done. Fasted. Kept it around 85-86 rpm today. Stronger on first and last 10. Legs were tired again this morning. Not sure, just smoked. Right groin had a tough time last night from the squats. Hurts to move today. Mostly hip flexion and adduction.

PM
A. Press Cluster @ 12X2; 2.2.2.2 x 4; rest 4 min - 10 sec b/t reps
135, 140, 145, 150
Felt great. Good tempo.

B. PC x 1/TnG power jerk x 3 - emom - 55% 1RM - work on positioning and breathing - 6 min
Done. Felt sluggish. Groin was tender. 

+
for time:
5 TGU/arm - 2pd
10 wall walks
5 TGU/arm - 2pd
20 T2B
5 TGU/arm - 2pd
30 burpees - jump to 6" above reach
5 TGU/arm - 2pd
40 ghd sit ups

Shut it down around 16:00 in at 20 burpees. Quads started cramping,
groin was bothering me. Just needed to call an audible. I'm fine with this.