Another Tuesday Double

TRAINING:

Part 1:

5 sets:

Power Clean x 3 heavy - add per set

10 burpees AFAP

rest walk 5 min actively

(rest 12 min)

5 sets:

Airdyne 30 sec @ 95-100%

spin easy 4:30

(Picture with Johnny from Part 2)

Part 2:

Run 10 min warm up

(include hamstring and ankle specific drills)

+

30 sec hill runs @ 90% grinder effort more than speed

Walk down full rest - 2:30 + x 6

+

Run 10 min easy flat cool down

RESULTS:

Part 1: 135, 140 TNG, 145 TNG, 150 TNGx2 finish 3, 155 TNG 2 finish 3

my 3rd pc at 155# is so disgusting i cannot believe I completed the rep. I felt great the first 3 sets, but I felt like I couldn't recover quick enough for sets 4 and 5; Burpees started to become very taxing. 

Airdyne: Done

Part 2:

Complete. Running in the rain/mud was something different. My shoes felt like they weighed 10 pounds each.