May. 27th- Double

AM

A. Snatch Cluster @80% effort, 1.1.1 x 5 sets, rest 2mins
@180#'s Completed
B1. Back Squat w/ Chains @20x1, 4-6 reps x 4 sets, 2m30s
205(6), 210(6), 215(5), 215(4)
B2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2m30s
65(5), 75(4), 75(4), 80(3)
C1. BB Russian Step-ups @11x0- 24", 10-12 reps/leg x 3 sets, rest 1min b/t legs
75(12), 80(12), 85(10)
C2. Ring Rows @31x1, 8-12 reps x 3 sets, rest 1m30s, adjust feet to meet rep range
12 reps, 12 reps, 12 reps


Rest 6hrs+

PM

5 x 35sec Row Sprints @95-97% effort, walk 4min
1. 1m26.1 / 203m   2. 1m26.0 / 203m  3. 1m23.8 / 208m  4. 1m23.6 / 209m  5. 1m23.6 / 209m
+
5 x 45sec Airdyne Sprints @95% effort, walk 5mins
Completed, avg was around 29-30mph
+
15min Airdyne @50% effort
Completed

Firefit Full Run- May. 22nd, 2012