WEEK 3
Friday - June 27, 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 25 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. Max Distance Broad Jump, 1 every 30 sec for 5 min
B. Power Snatch, 3 TnG/min x 10 min, @ 155#
C. Hang Power Clean- 5RM TnG
D. GH Sit Up Bench Press @ 2020, 12 reps x 5; rest 60 sec, 45# bar

RESUTS:
A.M.
Felt pretty good on the AD kept it around 330 watts for the first 20 minutes

P.M.
A. All Jumps Between 8' and 8'4"
B. These got tough. No failed reps or anything. Didn't think that one more rep a minute would make that huge of a difference but it really did. No failed reps or anything. I completed it but it was tough.
C. 220. The snatch EMOM wore me out. I was kinda disappointed with this.
D. Completed...they still suck.