March 10th, 2013
5min AMRAP of 10 squat cleans at 75lbs and 20 sit-ups. TOTAL: 4.1 (4 complete rounds+1 squat clean
Strength: EMOTM 3back squats adding 20lbs after every round. TOTAL: 140lbs, 160lbs, 180lbs, failed at 200lbs, completing 1rep, twice.
Warmup: 10min on the Airdyne. Followed by “musical kettlebells” with Russian standard KB swings at 54lbs, goblet squats at 35lbs, & KB snatches at 26lbs (I think those were the weights). it works like this; song plays then stops. when it stops, you perform the appropriate exercise corresponding with the KB weight you landed on for 30sec. If you do the wrong exercise, you do burpees.
Cool down: band stretching
Then a 30minute recovery run yielding 3.5miles at an 8:39 min/mi pace.