Wednesday, March 19, 2014

3/18/14 - AM A/D 30/30 + PM Training

AM
AD 30 sec @90%
AD slow spin 30 sec @50%
x 36

Done. Felt ok this morning. Around 14-15 cal's each set. A little tired.

PM
A. Split jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min (build to a heavy set)
315, 325, 345 Felt pretty good. Way more there. It's a little cold in the gym today so tough time getting warm.

B. Emom 8 min - Push press x 1 (build from 225#)
225-305#. Easy. Very easy.

+
5 min amrap @85%
5 PC (135#)
10 S2OH
15 cal AD

rest 5 min

10 min amrap @90%
8 DB ground to OH (DB in both hands)
10 burpees
12 TTB

rest 5 min

5 min amrap @100%
Row 500m
100m FW (HEAVY)

Amrap AD cals in remaining time

4 even, Felt smooth
+
5 Rounds + 7 burpees, This was brutal. 45# stacker dumbells. Just awkward. Did the tap between feet and swing overhead technique.
+
32 cals, 170# each hand. This was BRUTAL! haha About a 1:40 row. Broke twice on the farmer carry. Tried like hell to only break once. Heavy! Airdyne was just torture but I felt powerful. Great session tonight. Pretty smoked.


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