3/20/15 15.4

15.4

70 w 2 no rep on hspu. 15 set is where u make ur money (and 18 for u). Cleans were easy. Just in way. Hspu were 3, 6, 6-3, 8-4, 5-3-3-2-2, 4

3/18/15

Mar-18
6min AD
6min Row
6min Jog/Walk (maintain HR in desired zone)
6min Row
6min AD
all @ EN1/2 Pace (120-150 / 140-160 BPM)

Avg hr 131, peak 159, cals 431, rec 42

R1-5 avg hr

125

133

124

133

139

Fun, beautiful day

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

3/16/15

15.3 2nd attempt

14min amrap

7 MU

50 wb

100 DUs

Total: 459

88 DUs into 3rd round

Wb were 17,17,16 rest 10, 17,17,16, then 17, 7,8,8, 12

3/15/15

21min z1 AD