March 4th, 2015 - 7th Day of Testing

Mar-4 Aerobic Development

Aerobic Warm-up - 15min

+

90sec AMRAP @ HR 160-175 BPM

8cals AD

10 KB Swings @ 2p

20 Double-unders

Rest 45sec

90sec AMRAP @ HR 160-175 BPM

8cals AD

10 Box Jumps @ 20" (step-down)

5 Burpees

Rest 45sec; x2

Rest-walk 2-3min

x3 sets (12 total 90sec intervals)

*intested to see how you respond to mixed versus purley cyclical aerobic work, keep an eye on your HR here

1Rd = 38 reps / 1Rd = 23 reps

Set 1 - 42reps / 23reps / 38reps / 21 reps

Set 2 - 38reps / 20reps / 38reps / 20reps

Set 3 - 38reps / 21reps / 28reps / 20reps

Set 4 - 38reps / 21reps / 18reps / 19reps

Yup, I misread the workout and did it 4 times.  For some reason I thought I was supposed to do both triples 2 times thru and then do it 3 more times.  Sorry about that.  It was in the teens in Dallas w/ 5in of snow on the ground, I think my brain was frozen.

It was interesting that I was able to maintain the target heart range on the airdyne and without fail, the Swings and the Box Jumps caused it to shoot straight up.  Consistently, on both movements, it was the 7th-8th rep that caused it to jump.  On the swings, after I put the bell down, every time, my heart rate shot up.  I was forced to wait till it got back into the targeted range and was able to maintain it there during DUs or the Burpees.