Friday, May 24, 2013

Training: 5/23/2013

HRV: 97 (-2/green)
HR: 56


AMRAP in 4 min:
1 Gasser (5-10-15)
10 KB Swings 70lbs
Results: 4 rounds + 1 Gasser
--3 min recovery--
AMRAP in 4 min:
15 cals Airdyne
20 Double Unders
Results: 3 Rounds + 15 Cals
--3 min recovery--
AMRAP in 4 min:
Row 100m
15 Pushups
Results: 4 Rounds + 100m Row
--3 min recovery--
AMRAP in 4 min:
30 sec Versa Climber
6 Burpee Box Jump-overs 20"
Results: 3 Rounds + VC + 5 Burpee Box Jump over

Notes: Felt tired today but knew that as soon as I warmed up I would feel better.  I was right.  Hit a solid 25 minute mobility and warm-up session and then hit two 20sec airdyne sprints to pre-load lactate and fatigue.  First AMRAP, my HR was jacked after the first set of KB swings but I was able to hold a solid pace for the entire workout.  Second workout was a bit easier but still the airdyne killed my quads.  Tripped on a few sets of double unders.  Need to just let the rope come around and not force it.  Third AMRAP I realized I couldn't keep the pace on the rower up.  Keeping it below 1:45 was a big challenge.  I think I need some exposure to the rower in the future.  Last AMRAP went well and I was able to push hard toward the end.

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