Weds Double

First, let me say how SORE my legs are from yesterday's squats. oh my god, I didn't even know how to start warming up today because I could hardly bend them. After a thorough warm up I felt fine, but it took a while to get to that point. During the afternoon my legs became more sore so warming up for the PM session was just as tough as the AM session.

AM - LEnd1

3 sets ALL OUT:

45 sec Thrusters - 65lb

45 sec Airdyne

6 min rest

Thruster reps: 23, 23, 23

Notes: Couldn't go much faster on the thrusters, I am a little taller so the reps take a while, but I felt like I could keep the pace I was going at for another 10-12 reps. My legs were definitely building up lactate acid during the intervals but after the 3rd set my traps were on fire for about an hour, felt like they were pulling down from my neck, crazy and very uncomfortable. 

PM - MAP

15 minutes of work @ high aerobic effort:

10 Box Jumps - 20"

10 Chin-ups

10 OHS @ 45lb

Run 200m

6 rounds + 10 BJ kept everything unbroken

--15 min recovery

15 minutes of work @ high aerobic effort:

10 Wall Balls - 14# to 10ft

10 Toes to Bar

10 Hang Power Clean @ 75lb

Row 250m

5 rounds + 30 reps + 152 m

kept everything unbroken which is huge for me to do all the t2b sets unbroken, felt really good. hang power cleans felt heavier than 75# but were fine. Tried to relax my grip and recover during the rows.