Tuesday, March 17, 2015

3/17/15

A1. Powerclean 80% 3 x 5 - 215

Singles

A2. Strict HSPU - 3 x 5.5.5; rest as needed b/t clusters + 2min

15 sec 1st set
30 second
45 third

B. Ring Dip - 3 x 5.5.5.; rest as needed b/t clusters + 2min

10 sec first set
10 sec
10 sec

+
5min AMRAP @ EN3 pace (160-175 BPM)
20cals AD
10 KB Swings @ 2p
Rest 2min

R1: 4+3 cals, avg hr 160, peak 168, cals 83, rec 49
R2: 3+14 cals, avg hr 161, peak 171, cals 74, rec 48

5min AMRAP @ EN3 Pace
20cals Row
10 Burpees
Rest 6min
x2 rounds

R1: 3, avg hr 155, peak 171, cals 97, rec 49
R2: 3+2 cals, 159, peak 173, cals 62, rec 48

+
Row/AD - 10min @ easy recovery pace

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