tues 24 july 2012

5 am-
5 min z1 AD
+
30s AD @ 85%
30s AD @ 50% x 40(rest 3 min between 20/21, consume bcaa/cho)
+
5 min z1 AD
328cals first 20min
304cals 2nd 20min
-felt great breathing wise, got a little dizzy starting out on second set, but went away, drank lots of fluids after, getting really hot and muggy in south florida

10:00am
build to tough double hang power clean-no break bt reps
+
for time:
10 HPC-185
10 HPC-205
10 HPC-225
10 HPC 245
built to 265 in about 5 mins
8:15, split them up into smaller sets with shorter rest periods, it hurt but, felt recovered pretty quickly after, fucking heat is getting brutal, sweat everywhere..

4pm
amrap in 20 min @ 85%
400m run
15 wallball
10 ring dips
6 rounds + 100m, very easy, all unbroken, 1:45 pace on runs, very hot outside..
+
rest 10 min(bcaa+gatorade)
+
amrap in 20 min @ 85%
500m row
30 DU
10 split jerk-alternate feet-95#
5 rounds + 3 split jerk, still feeling great, but feeling the heat for sure, not digging in, no "feeling" of lactate
+
rest 10 min(bcaa+gatorade)
+
amrap in 20 min @ 85%
20 AD cals
7 ring dips
3 stone ground to shoulder
9 rounds, felt the best on this one