Friday January 10th, 2014

   @ 5:30am   
10 x 1:00 airdyne @ 85% + 300m row @ z1 
  (walk rest 1:00 between sets) 
the workout took a total of 32:51. for the airdyne portions, sets 1-2 were done @ 285-295 watts, sets 3-4 were done @ 295-314 watts, then the rest of the sets (5-10) were done @ 314-340 watts. for the rowing, the first few sets were done @ 2:05-2:08, then the rest of the sets were 2:01-2:06. this workout was great. pushed the cardio on the airdyne, shook the legs out and controlled the breathing on the rows, then a walk rest to get ready for the next set. solid morning work. 

   @ 5:00pm   
a) emotm x 7:00 
     5 deadlifts 315# + 10 push ups 
completed. felt fast on each. no problems here. focused on technique and speed. served as a good warm up for the lungs as well. 
b) 20:00 amrap 
     5 power snatch 115#
    10 pull ups 
    15 box jumps 24" 
12 rounds. this was a burn. went out with 4 rounds in 6:00, 6 rounds in 9:35, 8 rounds in 13:20, 10 rounds in 16:50, then finished the 12th round right before the time. could feel the ghd sit ups/back extensions/whole week of volume through the workout. was able to keep a decently consistent pace throughout it. pull up bar got pretty slippery from sweat. box jumps were tough, but able to stay with a pretty solid pace through those.