Wednesday January 8th, 2014

   @ 5:45am   
tabata airdyne x 4 sets (rest 5:00 between each set) 
68 calories, 73 calories, 74 calories, 75 calories. this was tougher than I had expected. I knew it would be hard, but each set was challenging after the first couple. tried to push it the first few go's of each set. legs and lungs were certainly feeling it. transfers well to conditioning pieces as work : rest plays a large role in many workouts, especially longer ones (100's from regionals for example). 

   @ 5:45pm    
a) 10 rounds
     15 wall balls 20#
      9 lateral stick jumps 24" 
      3 power snatch 165#
15:27. stayed pretty consistent through this conditioning. hit wall balls and stick jumps unbroken, then the snatches were all singles with short rest. had a couple no reps on wall balls total throughout the 10 rounds. feel pretty good about this. 
   (10:00 rest) 
b) 7:00 amrap 
      8 db thrusters 40#
      8 handstand push ups (4" deficit) 
5 rounds + 1 thruster. this one hurt after the 10 rounder. shoulders were the limiter here, especially on the hspu. the db thrusters are an awkward movement, but was able to move through those well. was feeling it in my quads from the wall balls/jumps/snatches. then the shoulders were pretty smoked after the first couple of rounds.