Tuesday, October 1, 2013

AM 2K Row's + PM Training/Testing

Row 5 min @Z1
Row 2k (1:53/500m)
Rest 1 min
Row 2k (1:52/500m)
Rest 1 min
Row 2k (1:51/500m)
Row 5 min @Z1

Done. Fasted.
Felt great. Good warmup.
Last 500m on last 2k lower back started to get raw. But settled down quickly
after I stood up.

A. 6 sets - Every 90 sec - Tng squat clean x 3 (start at 185#, ascend if feeling good)
185,195, 205, 215, 225, 235
Done. Felt pretty good. Hips feel really mobile.
Slight pain in the deep of the squat so I was careful.
Felt powerful otherwise.

B. Russian BB step up; 6-8/leg x 4; rest 3-4 min (mod load)
All sets at 185. Felt really good. No pain.
C1. Amrap wtd. chin up; rest 30 sec
C2. Amrap wide grip chin up; rest 60 sec
C3. Amrap strict medium grip chin ups x 3; rest 3 min

All wtd sets at 35#: 7,6,6
Wide grip: 6, 7, 6
Strict med grip: 8, 8, 6

For time:
100m yoke (heavy)
10 stone to shoulder
100m sled drag (heavy)
100 DU’s
100m yoke (heavy)
10 stone to shoulder
100m sled drag (heavy)

Used 400# for the yoke, then added another 100# during the sled drag.
180# stone. DU's were fine.
The Sled drag was an absolute grind. Did this in the street.
Yoke walk felt strong. But that drag was nutty. Was only getting 10m spurts.
Felt awesome to throwdown on something I knew I couldn't just walk all over.

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