Saturday 3.2.13

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

3 sets @ 97%:

10 Thrusters @ 95lbs - focus on moving fast

unbroken, first 2 sets were not so awful, 3rd set was hard

20 C2B Chin-ups

First 2 sets were fine, 3rd set couldn't maintain butterfly kip but didn't come of the bar. 

30 sec Airdyne

cals: 15, 10, 8. Times: 1:33, 1:30, 1:5?....This 3rd set absolutely kicked my ass. 

Rest 8 min b/t sets

PM - MAP EZ

3 rounds @ 75%:

Row 5 minutes @ damper 3

2:15-2:16/500m avg pace

2:30 min Shuttle Running - 50ft turnaround

11-12x down and back each time