2/19/13 - AM Airdyne + PM Training

AM
Airdyne 30 seconds @85%
Airdyne 30 seonds @50%
x30
(record average wattage of intervals and increase the speed every
Tuesday from the previous week)

Done. Unfortunately no wattage meter on my airdyne. Used the rpm's instead. Average 83-84 per set. Which I think is a little over 1900 cal/hr. I will try to increase to 84 rpm for all sets next week.
PM
A. Muscle ups; 2 reps on the min for 8 min
+
Emom for 10 min; 3 squat snatch 145#
+
Emom for 16 min
Odd- 4 parallete hspu
Even- 4 TnG power snatch 155-175#
+
Weighted vest workout
4 rounds for time:
5 muscle ups
10 pistols (alt'ing)
20 meter hs walk

All done. Felt good. Parallette's were at a 10" deficit. Felt strong today. Power snatches at 175#. Felt good.

Test: 14:32
Muscle ups 3/2 for first set, then 2/2/1 for the rest
Pistols steady and unbroken
HS walks done in 10m increments, broke 2 or 3 times per 10 m.
HS walks were tough. Needs a lot of work.

Long day. Trained this AM. Had some traveling. Then arrived back in time for PM. Grateful to have been able to take care of myself. Had all my food packed for the road, and took about a 30 minute nap at a rest stop. Feeling good, and looking forward to an steady day tomorrow.