Tuesday January 28th, 2014

   @ 5:40am   
a) 5:00 airdyne @ z1
b) 5 x 1000m row (walk rest 2:00) 
paces- 3:47, 3:42, 3:37, 3:32, 3:27
times- 3:44.60, 3:39.00, 3:34.60, 3:29.60, 3:23.30. 
c) 5:00 airdyne @ cool down pace
good morning session. was slow getting out of bed this morning, definitely wanted to sleep in. all the intervals were a little faster than the paces, but was feeling great on them. legs were still sore this morning, so had to get them going. used the airdyne @ z1 to get the body working before the intervals and then used the airdyne @ cool down pace to flush the legs out a little after. 

   @ 4:00pm   
a) emotm x 10:00 
     20 double unders + 2 tNg snatch @ 85% of 2rm 
completed @ 200#. other than missing my very first rep of the very first set, all the other reps felt solid. maybe needed to warm up my snatch a little bit more. got a solid warm up overall though, shook everything out well. 
5:00 break
b) 10:00 amrap 
     50 wall ball (buy-in)
     then, amrap: 
     12 toes to bar
      9 burpees to 6"
      6 power snatch 115#
4 rounds + 5 toes to bar (finished round 5 after the double unders/power cleans). went unbroken on the wall balls, then stayed consistent throughout the amrap. hit singles on the power snatches, trying to keep it consistent, but I think I could have hit big sets and been fine as well. split the toes to bar into 7/5, with a short rest between sets. did a solid job of going from snatches straight to the toes to bar. 
5:00 break 
c) emotm x 10:00 
     20 double unders + 2 tNg power cleans @ 80% of 2rm 
completed @ 250#. had no problem hitting all the reps, but body was definitely fatigued from the first 2 portions. was good work to move a heavy barbell after a conditioning + mixed with an exercise that will get the heart rate up a bit.