@ 5:45am
a) 5:00 airdyne @ z1
b) 1:00 airdyne @ 90%
1:00 airdyne @ 40-50%
x 10 sets
completed. kept the wattage between 305 and 327 for the most part, with the last set being 340+. just stayed consistent throughout the sets. felt good to get the body and mind going this morning.
c) 5:00 airdyne @ cool down
@ 5:30pm
a) 3 rounds (not for time)
1) 10 db overhead squat 40# (5 each arm)
2) 10 hip extensions
3) 10 toes to rings
b) 15:00 to a heavy complex
--> clean + clean + lo-hang clean + hi-hang clean
205, 225, 245, 265, 285, 305. great day on this. felt strong with it. this may be the most I have ever hit for more than a couple reps. happy with how this went.
c) 5 rounds
1) 7 hang squat snatch 115#
2) 5 muscle ups
(20 double unders emotm starting @ 0:00)
10:00. this was a good go. started out well paced, which allowed for me to stay pretty strong through it. should have pushed a little harder for 1-2 of the minutes, but did the best I could. didn't have as much time each minute as you would think.
d) emotm x 10:00--> 2 rope climbs
completed. grip was pretty fried by the end. only took about 5 minutes between the conditioning and this portion. good skill work, will probably need these for regionals.
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