Training December 10, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 8 Pull-Ups (Strict, Butterfly, CTB)
M3: 8 Burpees
M4: 8 TTB
M5: 20 Air Squats


For Time @ 85%
35 CTBPU (15-5-5-4-3-3)
30 TTB (5-5-5-5-5)
25 Burpees
20 Wall Balls (20)
15 CTBPU (5-4-3-3)
10 TTB (5-5)
5 Burpees
7:59

I really respected the pace on this and it paid off big time.  Never felt gassed.  Getting the 15 CTB right out of the gate sparked my confidence.

"Double Grace"
For Time
60 Clean & Jerks 135 lbs.
6:44

Probably paced this a little too much.  Never felt close to the redline.  Did the first 30 in 2:44.  Don't know why the next 30 took so long.  Sure didn't feel that long. Haha!  Last year in our annual Christmas competition at our gym, I did 63 in 7:00 so just about the same pace, but that was completely fresh.  I guess what I am saying is that I am pretty happy with this.

Airdyne
20 x 0:30 @ 85%/0:30 Easy Pedal

Kept the RPM's between 80-85.  Definitely felt "Double Grace" in my backside while sitting on that seat.