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