12/9/13 - Scottsdale - AM Training + PM Recovery

10 am

A. BS @20X1; 3,3,2,2; rest 3 min

335, 355, 365, 375

Felt good. Didn’t want to push though. Still a little tight from travel.

B. HPC cluster; 2.2.2 x 3; rest 15 sec, rest 2min

Up to 225 for a few sets, then backed down to 185, 205, for a few sets to work on a new technique.

+

for time:

AB max cals in 2 min (90%)

rest 3 min

5-4-3-2-1

Snatch (185#)

2 RC (20’) b/t each set

rest 3 min

AB max cals in 2 min (90%)

14

+

8:12

+

14

This was fun! Assault Bike is tough. Not very forgiving. Snatches felt easy, rope climbs were paced perfectly. Great tester.

3-4 PM - with HR monitor

RTW - "round the world"

1 min walk

1 min FLR on floor

1 min crawl

1 min run easy

1 min jump rope

1 min bike

x 7 - all easy pace flush

Done. Feeling good.