Thursday 10.3.13

Rating = 8...but felt like 10 after I was done

A. Squat Clean, 1 rep per min for 10 mins - start @ 125lb, add 5lbs per min, focus on FAST out of the hole, keep bum down off start

Complete. These felt pretty good, except 170 I caught forward, so I repeated it on the 11th minute. I forgot my shorts this day so I had to wear Arjuna's!!

B. Back Squat, quickly build to a tough 5 - take big jumps up to the tough 5 load, not a max set

115, 155, 185 (felt more moderate than tough), 200 (felt very very close to max, but it was exciting)

C. Snatch Pull Cluster with Straps, 1.1 @ 165lb x 5 sets, 2 min - keep bum down off floor, hit that hip every rep

Complete. These did not feel heavy. 

D. Airdyne, 6 sec ALL OUT per min for 10 minutes

Didn't track cals, just looked at the max RPM I could hit each set- Got to 105-110 RPM, most sets were 107-109 RPM

E. Airdyne, 20 sec near ALL OUT x 3 sets, 3 min

17 cals, 16 cals, 15 cals