WEEK 1

Friday, June 13, 2014


A.M. Cyclical MAP 30/30 x 20-30 P.M.  Jumping + Power EMOM + Squat Speed

5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 20 sets
+
5 min easy spin cool down
*85% here is aerobic effort so high effort but sustainable for all 20 sets @ same pace, last 5 may get pretty tough but still sustainable.  Note RPM or wattage

P.M.
A. Build to a tough high box jump, then do 5 more at that height.  Note height, not a 1RM attempt
B. Power Snatch, 2 TnG/min x 10 min, @ 135#
C. Power Clean- build to a 5RM TnG
D. Wtd FLR on Rings- 3 x 60 sec; rest 60 sec

RESULTS
A.M. - Completed the Air Dyne work. Stayed around 65 watts during the easy row, and between 285 and 300 in the AE.

P.M.
A. 40" 
B. Complete. Felt fast. No problems here
C. 240. Started at 185, 205, 225, then jumped to 240. 
D. Did the first 2 sets with 45# plate. This proved to be a mistake. I could barely finish the second set. Did the last set with 35# plate and had to break twice. I'll know better next time.