AM
AD 30 sec @ 90%
Rest walk 30 sec
x 40
(rest 5 min every 10 sets)
Done. Felt great this morning. Powerful.
82-83 rpm for first 10
84-85 11-20
83-84 21-30
85-86 31-40
PM
A. 8 sets – every 2 min – Jerk x 2 (build)
325, 330, 335, 340, 345, 350, 355, 360
Felt strong. Actually splitting now. Back leg is still straight though.
360:
B. Emom 6 min – 5 Tng PC (225#), 5 burpees
Done. Got pretty tough.
C. Emom 10 min – Legless RC x 1
Done. Fine. Happy with how strong these felt.
+
10 min amrap @80%:
30 DUs unbroken
10 HR push ups
200m run
rest 5 min
10 min amrap @80%:
3 S2OH (225#)
3 strict CTB chin up
200m row
rest 5 min
10 min amrap @80%:
3 MU
5 box jumps (24”, cycle)
7 burpees
9 cal AD
5
+
6 + 3 S2O
+
6 + 1 Burpee
First amrap my quads started to cramp. Had to switch to airdyne for the last 2 rounds. It went away during the 5 min rest. Really cold outside. Maybe I wasn't warm enough? or contractions? Happened last week too.
+
Felt strong.
+
Felt really strong. Had a good pace going.
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