1-25-12

Wednesday - AM - MAP Multi (30/30--60/60--60/45--60/30), Noon - "Flow"

AM

4 sets @ high/consistent/aerobic effort:

60 sec Shuttle running inside gym

45 sec walk

60 sec (30 sec Bear Crawl/30 sec Walking Lunges)

45 sec walk

60 sec High Knee Jump Rope

45 sec walk

60 sec (30 sec R Arm KB Snatch - 16kg/30 sec L Arm KB Snatch - 16kg)

45 sec walk

SR- about 17m 1 way - 14 trips/set

Counted Lunges- 25, 26, 27, 27

Didn't count High Knees but stayed consistent never stopped

Per arm- 15, 15, 16, 16

Noon

15 min Airdyne @ Z1 - HR monitor 4.4miles- HR 132

+

Handstand Hold tech work - 5 min

+

15 min Airdyne @ Z1 - HR monitor 4.5 miles- HR 140

+

Muscle-up Speed work, 3 really fast reps x 5 sets, 2 min all under 8 seconds

+

15 min Airdyne @ Z1 - HR monitor 4.5 miles- HR 140