Saturday 2.23.13

AM - LEnd (90-120 sec x 3-4) - high weightlifting component

3 sets @ 97%:

45 sec touch n go Power Clean and Jerk @ 75lbs

13, 14, 14 reps

45 sec Airdyne

20, 17, 18 cals. On the third set, I felt like I had a consistent push at the end on the AD, where usually I just struggle to keep pedaling by the end, so this is good. 

Rest 7 min b/t sets

PM - MAP EZ

3 rounds @ 75%:

Row 1k @ damper 1

Avg 500 pace was 2:14-2:15

10 GH Sit-ups

10 GH Raises

20 Walking Lunges

50 unbroken Double Unders

22:49. Tripped up once on DU's on final set.