This morning was a very simple, albeit solid, workout. Got a lot of quality intensity out of this... felt a bit weak on the first part, but it was a lot of reps ... I felt really great on the second part, best the assault bike has ever felt.
A.
For time:
15 Clean and Jerks (185/125#)
Rest 2:00
12 Clean and Jerks (205/145#)
Rest 2:00
9 Clean and Jerks (225/155#)
Rest 2:00
6 Clean and Jerks (245/165#)
Rest 2:00
3 Clean and Jerks (265/175#)
-Result = 1:57 / 2:21 / 3:00 / 3:10 / 1:47 ... sets at 225# and 245# were really rough... overall really solid barbell conditioning work.
B.
5 Rounds of:
AMRAP 4
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10m Shuttle Sprints
Rest 3 minutes between rounds
-Result = 19, 16, 16, 18, 14 shuttle-runs ... great aerobic conditioning
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