10/11/13 - AM Row + PM Training

AM

Row 500m @ Z1

Row 500m @ 1:51/500m pace

Decrease by 1 sec every 500m

x 6

(Continuous for 6 sets)

10:48, ave/1:48.1

Felt good. Got a little spicy towards the last 750m

PM

A. BB split squat; 6-8/leg x 3; rest 3 min (mod/light load)

Done, 135, 145, 155

Felt ok. Felt strange on the groin for both sides. Should have taken some vid.

I was basically setting up my feet in a split and then dropping into a lunge and back up.

B. Build to a heavy complex - Clean pull + Hang clean pull + HPC (bar does not hit floor)

275, caught just at parallel. Stopped there. The hang power clean was harder than I thought

after the two pulls. Felt good. I really want my power clean up.

265: http://www.youtube.com/watch?v=wew6l5Rd088 275: http://www.youtube.com/watch?v=AS-105kCBWA

C.  Every 90 sec for 6 sets – 5 Tng snatch (light/mod), 50 DU’s

135 for 3 sets then, 145, 150, 155

DU's UB. This got pretty tough.

+

for time – 90%:

25 Cal AD

100m FC (100#/h)

50 strict HSPU

100 FC (100#/h)

25 bar muscle ups

15:08

AD done fast, used 120# for the FC. Broke into 2 sets.

This lit up the shoulders for the HSPU

HSPU done in sets of 5, not very fast.

BMU in 5 - 6 sets. Felt good.