Monday 21/9/15

AM
AD 2:00
Rest 30s
x7
av RPM = 65/68
max HR = 163

Assault bike is a lot heavier than the airdyne, harder to get HR up and feels more like a heavy sled pull than a quick spin.

MD
A.Snatch Pull – 6×3 Rest 2 min = 110 all sets – solid position.
B.Snatch – 6×2 rest 2 mins (Around 85-90%)(98-103.5) = 98/98/100fail/100/100/103fail/103/103
C.HBBS – 5×4 rest 2 mins = 157.5 all sets
D.GHD GH Raise – 5×6+15s Sorenson Hold with weight. Rest 2mins = 2.5kgx6 + 20kgx15s/”/1.25kg + 20kg/”/ BW + 20kg

40′ rest

AMRAP 15:
200m run
20 kb sn (alt arms, from floor) @24kg
200m run
20 push ups
= 4rds + 5 kb sn

PM
AMRAP 14
8 Burpee Box Jump @ 24”
16 Alt Pistols w/8kg
24 Cal Row = 4 rds + 6 BBJ

Got a back pump on the weighted pistols.

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Monday 21/9/15

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