Phase 1 / Cycle 4 / Day 4
8 x 2mins Airdyne @90% / 2mins Airdyne @50%
Distance= 9.97 miles Calories = 449 Avg MPH > 22mph
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4 sets @high effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest
30sec CTD Burpees to 12" OH
30sec rest
Alt. DB PS- 9 reps, 8 reps, 9 reps, 9 reps
BJ- 10 reps, 11 reps, 11 reps, 12 reps
Burpees- 8 reps, 8 reps, 8 reps, 9 reps
Notes:
- I had a survival course today for work, it was a fun time but for some reason I was exhausted all day. We obviously did the survival thing somewhat and the only food for lunch was a snack size chunky campbell soup we cooked on are fires.
- The Aidyne felt better this week
- This MAP session felt slow, didn't have the pep in the movements, especially the DB PS
- The 12" OH felt weird because you have to actual whined up for the jump
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