@ 8:30am
a) 30 calorie airdyne @ z1
400m run @ z1
b) for time:
1) 50-40-30-20-10 calorie airdyne
2) 400m run (each round)
3) 25-20-15-10-5 burpees to 6" target
21:23. this was a good workout. kept at a consistent pace the entire time, but that consistent pace turned tougher and tougher as the rounds wore on. was good work, performed with Danny at his gym.
@ 3:30pm
a) 3 rounds (not for time)
1) handstand walk work
2) 10 ghd sit ups
3) 10 kb swings 53#
b) 15:00 to a heavy complex- power snatch + lo-hang snatch
95, 115, 135, 155, 175, 185, 195, 205, 215, 225. felt pretty solid on this complex today. want to keep working on these different complexes moving forward, getting heavier and heavier each week as the regionals approach.
c) 5x5 back squats (moderate-heavy) (rest 1:30)
285, 305, 325, 345, 355. legs were feeling it a little bit on the last set, but felt pretty strong and no problem with the left knee like last week. will build this up in the weeks moving forward.
d) emotm x 12:00 (6 sets each)
odd) 5 power snatch 135#
even) 10 shoulder to overhead 135#
completed. felt good on this piece. wanted to get barbell work in with cycling through reps at lower weights. shoulders were a little fatigued by the end, but nothing bad.
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