9/20/13 - AM Row + PM Training

AM
Row 3K @ 1:57/500 m pace
Rest 1 min
Row 2k @ 1:56/500 m pace
Rest 1 min
Row 1k @ 1:55/500 m pace

Done. All about a second under pace. Felt great.

PM
A. BS @31X1; 5@60%%,3@70%, 1@75%, 1@80%, 1@85%
B. BS – emom 5 min x 2 (85% + 10# from previous week)
C. Build to a 5 RM Tng squat snatch in 15-20 min

A. BB russian step up @ 1110; 6-9/leg x 3/leg; rest 1 min b/t legs
185 for all sets. Felt pretty good. Groin was slightly affected. Damn.
B. Build to a 5 RM Tng squat snatch "moderate" in 15-20 min
Stopped at 205. Felt strong. I am getting low. Movement feels much
better since the Games. Focusing on better warmup

+
for time – 90%:
30 KBS (106#)
20 OHS (205#)
10 Burpees over wall
20 DB snatch (100#)
30 Cal AD

http://www.youtube.com/watch?v=mVx8mX8tBio&feature=youtu.be

13:58. Tough. It was sooo damn humid today.

Swings took about 2:30
Snatched the first set of OHS, then cj's
all sets of 5. Felt uncomfortable
Everything else was fine.