Aug 11th

AM - LEnd1

15,12,9 for time @ 97%:

Thrusters @ 65lb

Chin-ups

+

Rest 10 min

+

15,12,9 for time @ 97%:

Thrusters @ 65lb

Chin-ups

2:12

+

2:20

Tough. Recovery after the first one was okay, felt better after about 4 mins but recovery after the second one was took about 15 minutes. My forearms were rock hard after the second set and stayed cramped like that for quite a while. The box set up on the first set was not ideal, it was too far away and I would get a bad first swing and I didn't realize why till after. Pull ups on the second set felt more efficient than the first set, but the lactic acid build up hit sooner on the 2nd than it did on the 1st. Tough but training for something like a sub 3min Fran requires pain and suffering.

PM - MAP Low %'s

7 minutes of work @ 75% effort:

2 x 25 unbroken Double Unders

5 Power Clean @ 95lb
6 rounds

--5 min recovery

7 minutes @ 75%:

Airdyne 30 sec

Burpees 30 sec (no jump @ top, hands @ side)
Completed with 10-11 burpees each set

--5 min recovery

7 minutes @ 75%:

Row 200m

5 Muscle Snatch @ 65lb
5 + 100m