Sunday, October 13, 2013

10/11/13 - AM Row + PM Training

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
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.



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
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.

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