AM
30 sec airdyne @ 90%
30 sec airdyne @ 50% x 20
Noon
A. Squat Snatch - build to a 3RM - no more than 5 sec b/t reps; as mush rest as needed b/t sets
PM
15,12,9 rep rds for time:
KBS - 2pd
Thruster - 135#
CTB chin ups
Results:
AM
Airdyne - Felt good. Its an old bike so theres no gauges to express caloric expenditure. It makes it tough to tell effort level. After the 30/30 Airdyne I did 8 rounds of 30/30 DU because I felt that I needed to work on DU in a fatigued state. I was able to get 50 rotations per 30 seconds with a #2 RX rope.
Noon
I miss read the Workout RX and did Snatch Balance instead of Squat Snatch.
3RM @ 225#
PM
5:41
I got the first round of 15 unbroken with all three modalities, then KBS unbroken, 12 thrusters broken up into 6 & 6, all Pull ups unbroken, 9 KBS unbroken, then 4 x 3 thrusters with 9 pull ups UB.
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