Training 12/6/12

Sleep ~8:30/9-5am
Coaching 6a-7:30
AM Training @ 815am

6-Dec
AM
2 min spin warm-up 70-95 watts
Airdyne 30 seconds @85% 220-265 watts 
Airdyne 30 seconds @50% 120-150 watts 
x18
5 min spin cool down 70-95 watts
296 cals total...I've come along way that I'm able to stop at 296 and not feel the need to round up to an even 300.  :)


515 PM
5 rounds for time:
12 thrusters 65#
21 double unders

Round 1 41s ub DUs
Round 2 47s Dus 1 trip
Round 3 53s Dus 1 trip. Legs starting to burn at the end of round 3. 
Round 4 75s ouch! DUs 2 trips
Round 5 52s ub DUs
4:30 overall  I first did this workout on April 4th, 2012.  I remember being nervous then about getting through 5 sets of 12 thrusters UB at 65lbs.  Well, I did with no major trip-ups with the DUs so now it became about learning to attack the thrusters & having faster transitions. My goal was to attempt to hold 45s per round (first round last time was 46s) and go for sub 4 minutes.  
Going into the 4th round it all started to hurt & it became a lot harder to keep the thrusters stringing together than I remember it being last time around.  Was definitely tempted to toss the bar down, but held in there.  Going into the last round I peaked at the clock and saw that I was going to make my goal time of sub 4 (clock was around 3:45).  I wanted to get negative in the head, but I reminded myself that I could still improve on last time.  Hung on to finish in 4:30.  9s improvement. 
Overall I had trouble staying tall in the bottom of the thrusters with a slight fall forward on almost every rep. Haven't felt that at this load in awhile. 
I said to Corey afterwards, "that hurt a lot more than I remember last time around."  In my head I was questioning if being more aggressive on the thrusters is really worth it if you can finish feeling more relaxed 9s slower, but then he reminded me that 9s could be the difference of 11th or 5th place.  Point taken!