4/29/13 - AM Row Intervals + PM Training/Testing

AM
Row 350m @90-95%
rest 90 seconds
x12
(rest 3 min bw sets 4/5, 8/9)

1:05
1:05
1:05
1:05
1:06
1:06
1:06
1:06
1:07
1:06
1:06
1:05

These felt pretty tough today. Maybe a little tired from the weekend, but this was my 90-95%.
Still felt very in control, just not as powerful today. Still felt pretty good though. Body feels rested.
Slept great last night.

PM
A. Power Clean and push jerk; 1, 1, 1, 1, 1, 1; rest 3 min - work on clean feel, go for it
if feelin it, otherwise tech work

285#, 295#, 305#, 295#, 295#, 295#
Wasn't feeling a 1RM today so back it off a bit and worked on power clean.

B. Snatch balance; 2 reps on the min for 10 min @63-65% Snatch 1RM

Skipped. Shoulders and knees were not having it. Warming up with the bar took effort.
+
For time:
300# prowler 10m
10 355# DL
1 Rope ascent 20'
300# prowler 10m
8 355# DL
2 Rope ascents 20'
300# prowler 10m
6 355# DL
3 Rope ascents 20'
300# prowler 10m
4 355# DL
4 Rope ascents 20'
300# prowler 10m
2 355# DL
5 Rope ascents 20'


17:18

Not a great effort today. Deadlifts felt easy, unbroken. Felt fine until up to the round of 4 rope climbs. Just didn't have any push today so I just chalked it as an 80% effort and got some practice in. Kinda bugs me because this test looks fun. Rope climbs took me forever and still need a lot of work. A LOT. Pretty tired tonight.