5/24/11 - Double Training

AM:
For time @ 80%:
Run 500m 
AMRAP:
HSPU
Row 500m
Rest split time (4:51), 22 HSPU's, 1:47ave/500m row

+
For time @ 85%:

Run 500m

AMRAP: HSPU

Row 500m

Rest split time (4:41), 21 HSPU's, 1:42ave/500m row
+
For time @ 90%:
Run 500m AMRAP:
HSPU Row 500m
(4:23), 16 HSPU's, 1:36ave/500m row

Rest 6+ Hours

Warmup:
row 20 calories
5 db clean/jerk
5 burpees to plates
20 HSPU on plates
5 burpees to plates
5 db clean/jerk
row 20 calories
+
5 Sets @ 97-100%
7 Deadlifts - Heavy
12 Box Jumps @ 30"
3 Deadlifts - Heavy
2-3x Rest
Sets were: :43@ 315, :44@ 335, :50@ 340, :41@ 335, :33@ 315. Box Jumps smooth, and really fast on last round.
 +
Cool Down:
3 sets:
10 Reverse Hyper-Extension
12 Strict Supinated Chinups
rest 2 min.
+
10 min. Ice Bath

Every word of God is pure: he is a shield unto them that put their trust in him. - Proverbs 30:5