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Wednesday, August 28, 2013

28 August

Training (3p)

Pretty good week so far, legs are still coming around from last Friday's hazefest but feeling better everyday. Mentally have been in it these first 3 days this week and feel like I have been getting quality work done. Have been much less concerned about times/weights and much more conscious of feeling good and hitting everything like it is supposed to be. No checking the box this time around, I think that is a big mistake I have made in the past. Some days just doing the work that was on the sheet instead of really attacking it like it was meant to be. 

10 min amrap @85%
Run 400m
10 thrusters 95#
10 burpee box jumps 20"

*2+5 Thrusters
*Split Thrusters 6/4 each time. 

rest 5 min


10 min amrap @85%
Row 500m
10 hang squat clean 115#
10 toes to bar

*2+10 T2B
*Split HSC 6/4 and T2B U/B all sets. Rows were 1:51 for all 3. 

rest 5 min


Airdyne 30 seconds @85%
Airydne 30 seconds @50%
x12

*85% was 400+ and 50% was <100
*214 Cals and 247 avg watts. 

The first 2-3 minutes on pretty much all 3 sets were spent just trying to get comfortable. Running felt really good, obviously it was alow pace but felt much better than previous MAP work. 

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