Monday, October 28, 2013

10/28/13 - AM 8K Row + PM Training

Row 8k in 32:00

Done. Averaged a 1:58
Felt pretty good. Butt was pretty cramped by the end of it.

A. BS @41X1; 3,3,3,3; rest 2-3 min
275, 275, 285, 305
Still took it easy on the squat.
Groin isn't 100% but there wasn't any serious pain today.
Just felt kinda tight.

B. Emom 12 min –
Odd – Tng PS x 3 (tough, mechanics focus)
Even – burpee box jump over x 6, DU x 25
Done. Used 185.
Snatches felt ok today. Not heavy, just not sharp.

C1. Strict chin up; 12-15 x 3; rest 30 sec
12 for each set and I mixed up the grip.
C2. Wtd. pronated wide grip chin up; 3-5 x 3; rest 2 min
35#, 35#, 15#
Dropped weight on last set to make sure chin was
getting completely over.
These were tough.

Row 1k
100m yoke (HEAVY)
30 KBS (88#)
100m yoke
30 TTB
100m yoke
Row 500m @90%

500# for yoke
Got tough. Walked on the street tonight and it was much
smoother than the yard.
No 88# KB so I used a 70# & a 53# in each hand
Switched hands every 10. Got pretty spicy trying to stabilize.
15/15 on T2B
Abs folded in half on last set of yoke walk after the T2B.
That's the weirded feeling ever. I wonder what it actually looks like
when it happens. Had to take about :30 to let it chill out.
Then I went to town on the last yoke walk.
500 was a 1:45, Tough after that last carry.

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