Training: 9/22/2012

HRV: 100 (-2/Green)
HR: 51


AM Training:
10min AMRAP @ 80%:
200m Run
2 Muscle Ups
10 KB Swings (32kg)
Rounds: 5 + 100m
-rest 5min
10min AMRAP @ 80%:
Airdyne 30cals
7 Burpee Box Jump Overs (20")
7 Toes to Bar
Rounds: 3 rounds + 21 Cal
- rest 5min
10min Run @ 85%
Result: 1mile+600m

Notes: Didn't have an easy time getting to sleep last night.  Working out only a few hours before going to bed must have played a roll there.  Woke up hit some liquid nutrition on the way to the gym then started warming up.  After some aerobic work and a little bit of foam rolling I was ready to roll.  My body actually felt pretty darn good given the training from the day before.  

Really focus on keeping the heart rate in check today.  I wanted this to be mostly aerobic work. Kept the heart rate under 172 for most of the workout.

Muscle ups felt a little off today, but I didn't really practice them beforehand so that's to be imagined.  Sequence was just off.  For the KB swings, I was focus on extending through my thoracic at the top while keeping the midline stable. 

Airdyne felt good.  Kept the watts in the mid-200s which is aerobic for me.  Paced the burpee box jumps well and I tried to be tight and efficient at the toes to bar.

Run went well.  Form felt pretty good and I was holding a little bit slower than 7min mile pace.


PM: 20min Airdyne + Mobility