Strength Training 1:00:00 [3]
W/U - run 400, 30/20/30
Workout: 10 Rounds for time -
3 squat snatch
7 back squat
11:48 - 50 lb
I was really feeling limited by the squat snatch. It was feeling better by the end, but when I started with my planned weight, I could only reliably power snatch, so I dropped it down.
Strength:
every 15 seconds for 5 rounds - 3 thrusters
Went light because we had to be sure we could make every round - probably too light at 35 lb. Oh well, next time I'll do more.
Road Bike (Trainer) 1:02:00 [3] 14.6 mi (14.1 mph)
Warm -up 10 minutes then a ladder up and down with 1 minute recovery in between
1-2-3-4-5-4-3-2-1
Was actually seeing 18 mph+ sometimes which never seems to ever happen on the trainer, so that's a good thing.
Cool down