Tuesday, February 21, 2012

2/21


Tuesday - AM - LEnd tester, PM - MAP Scenarios
AM
For time:
15 Front Squat - 135lb
20 Toes to Bar
10 KBS - 32kg
10 Front Squat - 135lb
15 Toes to Bar
15 KBS - 32kg
5 Front Squat - 135lb
10 Toes to Bar
20 KBS - 32kg

t=4:04
notes: breathing under control; all unbroken but didn't have much grip left

PM - stretch/roll your feet and calfs pre/during/post session
5 min on Airdyne @ high aerobic effort:
+
5 min recovery
+
10--1> for time @ high aerobic:
Ring Dips
Box Jumps - 30" - step down
+
5 min recovery
5 min on Airdyne @ high aerobic effort:
+
5 min recovery
+
For time @ high aerobic:
Muscle-ups - 7,6,5,4,3,2,1
Squats - 35,30,25,20,15,10,5
Double Unders - 70,60,50,40,30,20,10
+
5 min recovery
+
5 min on Airdyne @ high aerobic effort:

results:
all airdynes at a consistent pace
couplet = 4:03
triplet = 10:20
notes: DUs felt better this week, but still needs work

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