August 25, 2012

Saturday 

Training day 12

MAP session 

8min 90%

10 pushups 

20 double unders

10 suitcase deadlifts 65#

rest 5min

8min 90%

150m row

10 ghd situps

3 unbroken muscleups

rest 5mins

8min 90%

10 toe to bar

10 pushpress 95#

20 squats

rest 5min

8mins 

300 watts AD 

Comments/Results:

The first set was pretty magical I was able to flow at 90% pretty smoothly with these movements.  I found a great flow.

Second set was also really great the 3 mu's were perfect just enough I really had to use the hips right after ghd situps.

Third set was tough I had to break the t2b up early but never rested more than 5sec and the pushpress tng with 95# is second nature now it was deff nice to feel the work translate into this.  I was able to control my breathing and go unbroken on all of them.

Fourth set 300watt AD was so hard James Fitz came over and rode the last 5mins with me it was a great push.  It was a really good test of fitness in a fatigue setting.  

Notes: I felt really good, had good energy.  I love MAP days and getting in really good skill work also learning about pacing every time I do it.