6/3/14 - AM Training + PM Intervals

AM 

A. Emom 10 min - PC&J x 3 (build from 225#) 

225 - 270, Got pretty tough on breathing but not heavy.

https://www.youtube.com/watch?v=CiA_VtiJloE

B. CGBP; 2-3 x 5; rest 2 min

215, 230, 250, 260, 265

Felt pretty strong.

C. for time: 50 ring push ups

1:19

30,10,4/4/2

https://www.youtube.com/watch?v=g8riHEfNpQ4

+

5 sets @HIGH effort:

8 Tng PS (155#)

rest 30 sec

12 unbroken knees to elbow

rest 30 sec

10 burpee box jump over

rest 30 sec

12 TTB

rest walk 2 min

3 sets done and unbroken then shut it down. Things started to get pretty sloppy.

PM - 

3 sets @97%:

3 rounds for time:

5 KBS (2pd)

5 burpees

rest walk 4 min

rest 10 min

3 sets @97%:

AD 15 cals

8 Tng HPS (95#)

rest walk 4 min

:53

:52

:50

Rest 

:31

:29

:26

Felt great to go fast. Feeling sharp again.

KBS/Burpee https://www.youtube.com/watch?v=3My6g473r6w

A/D PS https://www.youtube.com/watch?v=dD1-7eUISoM