9/14/13 - AM Recovery + PM Training

AM
45 min AD
(Every 5 min get off – 10 wtd. sit up)

Felt great to get moving. I was soooo stiff this morning.
Energy is great though. My head is in it. Ready to rock.

PM
A. 6 sets - Press x 2 + PP x 1; rest 3 min (build to a max complex)
205, 210X


Missed 2nd press at 210
http://www.youtube.com/watch?v=F5tBBZlgLCk&feature=youtu.be


B. Pendlay row @21X2; 6-8 x 3; rest 2 min
135, 145
These are TOUGH at tempo! Pulling felt great.

C. HS Walk x max effort x 3; rest as needed
Didn't measure exactly but around 70', 90', then 80'. Did this in a gym today and it was wayyyy easier.
+
for time:
KB waiters walk 100m on left - HEAVY
Tire Flip 100m - 300#
KB waiters walk 100m on right - HEAVY
FW 100m (100#/h)

+

10 min @ 80%:
300 meter run
25 DU’s
10 Wtd. sit ups

rest 5 min

10 min @ 80%:
Row 200 m
5 HPS (115#)
3 bar muscle ups
AD 10 cal

6:50
+
3 + 300m
+
5 rounds + 180m

Quick round of the last part:
http://www.youtube.com/watch?v=Zn3sFrntwHA&feature=youtu.be

Everything felt good today. Way more control on MAP than usual.
Feeling good. Very sore, but energy is great.