7/10/13 - AM Airdyne Intervals + Mid Day Training + PM Lactic Intervals

AM
Airdyne 30 sec @85%
Airdyne 30 sec @50%
x25

Done. Felt a little groggy this morning. Didn't sleep great last night. Fasted, BCAA's. Still ended up feeling pretty powerful. 85-87rpm


Noon
A. Snatch; 2 reps on the min for 10 min 145#
Done. Felt good. Did a few tng.

B. Snatch pulls 3x2 @130%+ 1rm; rest as needed
Done, with 355#. 3 sets.

http://www.youtube.com/watch?v=KlXTcEFL-Po&feature=youtu.be

C. Weighted supinated chin ups 1-2x5; rest 2 min
75, 85, 90, 95, 100, 105
All doubles. These feel strong

105:
http://www.youtube.com/watch?v=1qWIshXJLKU&feature=youtu.be



PM
3 min amrap @100%
10 thrusters 95#
10 chin ups
rest 15 min

4 rounds + 4 chinups
Wanted 5 rounds but gassed on last set. Thrusters slowed down big time. This smoked me.

http://www.youtube.com/watch?v=lbrShICNr38&feature=youtu.be


3 min amrap @100%
10 kbs 2 pood
10 wall balls
10 burpees
rest 15 min

2 rounds + 4 swings.
I felt pretty gassed on this one. Even though it says 100%. I should still know that might have to save a little to prevent burning up halfway through.

http://www.youtube.com/watch?v=TN3sh4pjAcc&feature=youtu.be


3 min amrap @100%
10 toes to bar
10 burpees
10 power snatch 95#
10 box jumps 20"

1 round + 4 box jumps.
Everything unbroken but burpees were slow. Last set of 10 power snatches was…interesting.
Felt good to grind today. I threw everything I had at it.

http://www.youtube.com/watch?v=SQG8Qf4uW2g&feature=youtu.be