12/12/13 - Scottsdale - AM Testing + PM Training 30/30 Intervals

AM

A. PC – Build to a heavy single

297, Not feeling strong this morning. I mean this is way off.

B. Build to a 5 RM Tng PC

275#, Felt ok. 285 if I’m fresh for sure.

C. 4 min AMRAP @ 90% of A:

267# x 19 reps

+

2 sets for time:

15-12-9

PC (115#)

Burpee

Rest 10 min b/t sets

2:10

+

3:22

I want beserkers on the first one. This absolutely crushed me for the next. Happy with my speed on the first very unhappy with my recovery for the second. I expected to feel fine and to just walk away from it. Nope. 

PM

30 sec Watt Bike @90%

rest 30 sec

30 sec AB @90%

rest 30 sec

30 sec row @90%

rest 30 sec

x 15

Done. Felt good. The transitions helped keep the power really high. Pretty tired before we started this.