Friday, February 10, 2012

Training: 2/10/2012

Training:
10min AMRAP @ 85%:
HS Walk 10m
15 KB Swings (24kg)
10 Toes to Bar
Rounds: 6 + 10m + 2swings
rest 2min
10min AMRAP @ 85%:
25 Calorie Airdyne
8x10m Shuttle Run
15 Ring Dips
Rounds: 4 + 25 calories + 6 Sprints
rest 2min
10min AMRAP @ 85%:
10 GHD Situps
10 DB Push Press (40lbs.)
20 OH Walking Lunges (25lbs.)
Rounds: 5 + 10 Situps + 10 Push Press+ 4 Walking Lunges
+
10min Z1 Run

Notes: Woke up today with a pretty good headache and not feeling so hot.  Had a sundae with my birthday dinner, and I paid for it.  Body felt good with the recovery work and the day off.  No major soreness anywhere (back, shoulder, etc.).  HS walks were all unbroken (got some good tips from a former gymnast at the gym).  Broke the KB Swings up after the second round to preserve the grip.  Toes to bar unbroken, except for last set.

Pushed the pace on the airdyne because I knew I would be able to recover on the shuttle runs.  Ring dips were all unbroken though my shoulders and forearms were fatigued from the prior AMRAP.

Last AMRAP was a test of what I had left in my quads.  Felt a lot of strain in the quads on the GHD situps and lunges.  Unbroken on most sets of GHD and all unbroken on push press.  Focused on setting butt back each time on the push press in order to get the force going up and through the DBs.  Felt good afterward on a 10min Z1 cooldown.

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