AM Training: Aerobic Power
3 Rounds of:
12 UB Power Snatch - 115#
90 sec Airdyne @ 90% RPE (averages approximately 25 Cal)
rest 5 min
3 Rounds of:
12 UB Push-Press @ 125#
90 sec Burpee Broad Jumps @ 90% RPE (15-15-15)
rest 5 min
5 sets of: (only did 4)
15 KTEs
rest 10 sec
15 Push-ups
rest 10 sec
Notes:
This was a good one. Definitely pushed me. I also bailed on the 5th round of the last metcon. I was way off the rest Rx. The KTEs were pretty broken after the second set. It became a slog fest and I didn't want to be wrecked for the DL AMRAP later in the day.
PM Training:
A1. Deadlift - 5-3-1+
135-225-275-315-355-405 (x10)
A2. Push-Press - 5-3-1+
45-95-115-135-155-175 (x5)
B1. 4-way Band Separates - 2 x 10 at each position
B2. GHD - 2 x 10
B3. Goblet Squats - 2 x 10 @ 53#
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