Saturday, July 21, 2012

Training: 7/21/2012



Training:
3min AMRAP @ 85%:
50m Shuttle Run
10 KB Swings (24kg)
10 Pushups
Results: 2 Rounds + 50m + 10 KBS, 2 Rounds + 50m + 10 KBS+ 2 Pushups, 2 Rounds +50m + 10 KBS + 3 Pushups
-rest 3min
3min AMRAP @ 85%:
15 Cals Airdyne
20m Front Rack Carry (185lbs.)
5 Burpees
Results: 2 Rounds + 3 cals, 2 rounds + 4 Cals, 2 Rounds + 2 Cals
-rest 3min
3min AMRAP @ 85%:
20 Double Unders
5 Box Jumps (30")
10 Situps
Results: 3 Rounds + 2 DU, 3 rounds + 20 DU + 1 BJ, 3 Rounds + 20 DU+ 4 Box Jumps
-rest min
x 3 ROUNDS THROUGH


Notes:  Didn't get a great night's sleep last night.  Woke up at 2:30am and didn't get back to sleep until probably 5am.  Woke up to the alarm at 7am and dragged my ass out of bed.  Got my game-face on and warmed up for the workout.  Did 3min rounds of Airdyne, skipping rope, and  running.  Did a little bit of foam rolling and ART on my subscap.  


The first AMRAP was the toughest of the three because of the KB Swings.  Pushups felt fine, and I focused on keeping a stable midline throughout.


Second AMRAP was okay.  Cruised at around 400 watts on the airdyne.  Focused on catching the cleans with a more vertical torso and elbows high.  Burpees were fine.


Unbroken on double unders on the last amrap.  Tried to push on this one because the power output on this AMRAP was relatively low.

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