Thu 25FEB16

AM
A) AB 1 min @90% Aer
rest walk 1 min
x 6
+
Gymanstics skills 10-15 min

60 RPM.
+
Played around with some hand stands and t2b work.

PM
A) Hang Power Snatch; Emom 6 min – 65% x

155 x2 each minute

B) 3 sets – AD 20 sec @90,92.5,95%
rest 1:50
rest 5 min

1 sets –
AD 30 sec @97%

%- cals- high RPM avg
90- 11- 90
92.5- 11- 92
95- 12- 95

30 sec @ 97%
29 cals- 102 high RPM avg

C) GDS prep based on 16.1
+
AD 90 sec @80%
rest 60 sec
Row 90 sec @85%
rest 60 sec
AD 90 sec @90%

GDS: circle the wagon warm up and stretch for 9 minutes
+
80% AB: 22 cals- 65 RPM
85% row: 41 cals- ~1700 cal/h
90% AB: 32 cals- 75 RPM

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