Thursday, July 31, 2014

Training: 7/28/2014

20 min Z1 warmup - mix modes, can include dynamic mobility work

2 rounds thru @max effort-try to keep HR as high as you can: 
5 min AMRAP:
10 KB Swings 70lb
20 DUs
Result: 6/5
--5 min recovery--
5 min AMRAP:
15 cals AD
10 Burpees
Result: 3+11cals/3+14cals
--5 min recovery--
5 min AMRAP:
Row 200m
10 DB Thursters (you choose wt; something that won't slow you down)
Result: 3+110m/3 + 
--5 min recovery--

10 min Walk/Jog cooldown

Notes: Wow, this was horrible.  I don't think I warmed up my aerobic system enough because after the first interval I was already dreading the entire workout.  KB swings felt good as did the double unders, but the burn in my legs during the airdyne started to beat on my mind.  Had to take an extra minute or two between my first and second round the tape my finger that was starting to blister.  Had to take down the intensity of the first amrap because I woudn't have been able to finish.  On the upside though, I felt a nice groove to my KB swings.  The rest of the AMRAPs felt better.  I think the lack of proper warm-up affected my performance the first time through.  Either way I was glad to have this over with. 

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