Monday April 9, 2012

AM
Row 5 min z1
+
Row 30 sec 90% aer
Row 30 sec 50%
x20
+
Row 5 min z1

Noon
A. Build to a 1rm power snatch
B. Perform 3 TnG reps on the minute with 70% 1rm for 8 minutes (stop
if you fail)

PM
5 burpees AFAP
AD sprint 15 seconds @100%
Rest 3 min
x4
+
5 CTB chin ups
Row sprint 15 sec
Rest 3 min x4

Results:
AM
30/30 Row felt good.  I think I've got a good breathing technique for the faster pace which allows me to not fatigue as quickly.  My club just picked up a Woodway Curve treadmill and Im curious to see how Id do with MAP training on it.

Noon
PS - 135, 155, 175, 195, 205 fail
70% omem 3 - the 70% felt light and fast for the duration of the 8 rounds.  I felt as if I could have gone for another 5-6 rounds more

PM
ALP-1
First bunch felt great.  Burpees felt quick, and I did not show signs of fatigue 15 seconds into a 100% sprint.
Second bunch felt great as well but I need to work on my CTB rhythm.  There were times when I would get messed up and correct by muscling the movement but I know I could get more efficiency from if I was better at it.