6/21/2014

Start of a new cycle today.  Want to start ramping up mixed modality work so will plan on MAP sessions twice a week and intervals 3x.

AM:
20 Minute Airdyne Fasted:
30s hard
30s easy
1st ten minutes 203cals
2nd ten minutes 200 cals
total: 403 cals
+
Crossover symmetry

PM:
A. Back Squat 3 sets of 3 @ 70% - 285lbs complete
+
8 Minutes @ 80%
5 Strict Pull Ups
30 sec Plank on rings
20 lunges
6 Rounds even
+
8 Minute @ 80%
10 Russian KBS 88lb
15 cal a.d.
20 Double unders
5 Rounds even
+
8 Minutes @ 80%
10 DB snatch
20 step ups
10 back extensions
4 + 10