10/2/12 - MMM

Tuesday
12 min amrap @80%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

rest 4 min

12 min amrap @85%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

rest 4 min

12 min amrap @90%
Run 400m
15 power clean and jerk 95#
10 ghd sit ups
10 ring dips

Rest 8 min

12 min amrap @80%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

rest 4 min

12 min amrap @85%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

rest 4 min

12 min amrap @90%
Airdyne 30 calories
15 DL 155#
15 DB push press 30#
35 double unders

3 even

3 + 125m

3 + 100m

2 + 1 Double Under

3 + 17 calories

3 + 30 calories

Today was tough. The first amrap got my breathing pretty heavy. I subbed v-ups for ghd's. Lower back/spine is pretty tender. Clean and jerks got better each round. Took a bit to get the breathing right.
Running did not feel great today. Felt a little zapped from yesterdays session. Looking forward to a good swim tomorrow.

Summary:
2.2 miles
135 clean and jerks
90 v-ups
90 ring dips

317 calories on Airdyne
135 deadlifts
135 push press
281 double unders