24.10.2014 - AM Z1 + PM Max Effort Upper

AM

30 minute AMRAP @Z1 pace (95-127bpm)
500m row
1000m wattbike

Playing with a HR monitor during my recovery work and cyclical aerobic pieces. This morning was a 30 minute Z1 (97-127bpm) AMRAP of 500m row, 1000m wattbike. Average HR at the end was 112bpm #crossfit #perpetualperformance #dyl #concept2 #wattbike #suunto #trainsmart

A photo posted by @callum15 on Oct 10, 2014 at 11:05pm PDT

PM

A. Crossover symmetry

B. Bench press; build to max
- 40, 60, 70, 75, 80, 85, 90, 95, 100, 105. Matched my PB but felt better than i remembered, don't think i had more in me and didn't want to finish on a missed lift so i left it here.

C. 3 sets
     8 strict press
     8 behind the neck pull ups

10 rounds @85-90%
250m row + even/odd
1 minute rest

Even = 10 ohs @60kg
Odd = 10 lateral burpees

- Averaged 1:47-1:47/500m for all 10 rows. Played with different methods for getting into position for the ohs each round.

A fun conditioning piece tonight 10 sets @80-85% 250m row + even/odd - 1 minute rest Even sets - 10 OHS @60kg Odd sets - 10 lateral burpees #dyl #crossfit #perpetualperformance #concept2

A photo posted by @callum15 on Oct 10, 2014 at 10:12am PDT