2/1/12

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

AM

3 sets @ high/consistent/aerobic effort:

90 sec Rowing 1:48 pace throughout

45 sec walk

90 sec (30 sec Bear Crawl/30 sec Walking Lunges/30 sec Bear Crawl) 25 lunges/set

45 sec walk

90 sec Double Unders 150, 135, 130- just tripped up a few times, last set got difficult breathing

45 sec walk

90 sec (30 sec R Arm KB Snatch - 16kg/30 sec L Arm KB Snatch - 16kg/30 push-up burpees)

45 sec walk KB Snatch/arm- 15, 15, 16/Burpees- 11, 12, 13

Felt pretty good today, not sure what happened to the 60/45 map session but this felt ok. Breathing was pretty high but I'm not sure I could have done this a month ago and felt ok.

Noon

20 min Airdyne @ Z1 - HR monitor 138- 5.6 miles

+

Handstand Hold tech work - 5 min

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20 min Airdyne @ Z1 - HR monitor 140- 5.7 miles

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Muscle-up Speed work, 3 really fast reps x 7 sets, 2 min

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20 min Airdyne @ Z1 - HR monitor 142- 5.8 miles