Monday, March 18, 2013

3/18/13 - AM Row + PM Training/Test

5K row easy - weird...

Done. 20:30
Felt good to get going. Body is stiff. Neck and calves are sore.

A. Power clean; 3 reps on the min for 10 min @65% 1rm
Done. 205#. Felt sharp and easy. Alternated TnG each round.

B. Front squat 4, 3, 2, 1; rest 3 min
315, 335, 365, 390 PR, 400x
Was not expecting a pr tonight. Just felt really strong. 390 was easy so went for it on 400. Just missed it. Big confidence boost considering there hasn't been much squatting. Felt good. 

365# x 2:

390# PR:

400# Miss:

4 rounds for time:
50 meter front rack carry 155#
20 pistols
3 rope climbs

Front rack carry was easy. Pistols were smooth and steady. Faster than they have been in a while. They felt great. The passed several weeks of practice has helped in the test. Rope climbs were done on 17.5'. Felt great tonight. Feeling more confident with technique. I was able to push. Fun workout tonight. Great session over all. Feeling awesome again. Needed that. Fired up for the week.

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