Friday, June 23, 2017

Saturday June 24th 2017

30 sets @ 85% effort
:30 Airdyne @ 85%
:30 Slow spin
-- Stay true on effort and "slow." Try to keep significantly different wattage b/t 85% and slow spin
+
rest 5 min
+
5 sets for time:
400m run 
15 CTB 
15 Thrusters @ 75lb/55lb 
40 Double Unders 
rest 1:30 b/t sets 

5 comments:

  1. A. Done. F*** coach legs burn
    B.
    3'00
    3'12
    3'42
    Stop dindt do the last two lack of energy

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  2. Assault 67/50 rpm
    +
    23:00
    (3:00/3:29/3:24/3:33/3:30

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  3. Bike: 70-72/32
    Metcon: 3:02, 4:05, 5:16, 5:00, 4:32
    - Redlined super hard...could not catch my breath at all, especially on the run to my surprise
    - Had to rest 2 mins on sets 4 and 5
    - Almost quit after set 3 but happy I sucked it up

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  4. A. 15 sets 125 cals total 7.6 miles
    B. 4:00, 4:57, 4:56, 4:53 rest after the 2nd set were 3-4 mins

    ReplyDelete