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Wednesday, March 7, 2012


Thursday training- lactate training on Air Dyne can be good before an aerobic tester like the Open WOD 12.3 (18 min amrap- 15 box jumps, 24/20- 12 Push Press, 115/75#- 9 Toes to Bar) which we will be doing friday. Reason being it gets a bit of lactate in the system to be used as fueling for the next training session. Plus the Air Dyne has NO eccentric loading which results in little to no soreness (muscle tissue doesn't break down very much)

5 sets; rest 3 min
5 Strict Pull Ups, weighted if possible
20 sec Air Dyne Sprint
Air Dyne or Row 8 min @ conversation pace

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