Tuesday April 22nd, 2014

   session 1   
a) 60 calorie AD @ z1
b) 5:00 airdyne for calories @ 90%
--rest 4:00--
c) 4:00 airdyne for calories @ 90%
--rest 3:00--
d) 3:00 airdyne for calories @ 90%
--rest 2:00--
e) 2:00 airdyne for calories @ 90%
--rest 1:00--
f) 1:00 airdyne for calories @ 90%
g) 1000m row cool down 

   session 2   
a) 3 rounds (not for time) 
     1) 125m row
     2) 10 ghd sit ups 
     3) 10 wall balls 25#
b) clean and jerk complex (7 sets) (rest 2:00)
     --clean pull + lo-hang clean + 2 front squats + jerk
     --heavy as possible 
c) back squats (5x5) (rest 1:30) 
     --add 10# to each set from last week 
d) 10-8-6-4-2
      1) power clean 205#
      2) parallette hspu 8" (from bottom of parallette)