Saturday, November 16, 2013

11/15/13 - AM Row/Run + PM Training/Testing

Row 2k
Run 400m
Row 2k
Run 400m
Row 2k


Felt awesome. Could have gone all day. Pace was like 1:52-1:53

A. Power Clean – build to a heavy
315, 325x, 330x
315 was really really easy, Just could NOT catch 325 or 330 high enough.
I could have pr'd my squat clean today. I'll save it for another day.
I want to keep building and blow this out of the water.

315 PC:

325 Miss:

325 Miss 2:

330 Miss:

B. Tng Snatch cluster; 2.2.2 x 3; rest 15 sec, rest 3 min (push this, depending on groin)
215, 220, 225
Felt gooooooooooooooooooood.
I was amped. Probably cutting the 15 sec a little short.

225 cluster:

C. for time @hard effort:
20 cal AD
20 strict HSPU
20 CTB chin ups
20 cal AD

HSPUs - 15/5
CTB UB and fast. Felt great!
Went hard on A/D
This burned for a good bit afterwards. Took about 10 minutes until I started the next part.

20's sprint

100m yoke
Bear complex (225#)
Row 200m b/t each set
(tough effort, we can change it up depending on how groin feels)
100m yoke

18:43 total time
520# on yoke, wrecked me for the 54321 - First set was like 2:30, second was around 3:00
Complexes weren't that heavy but my lower back was so lit up from yoke.
I think time on the 54321 portion was around 11-12 minutes.
Good push at the end on the 2nd yoke. Only broke twice.
Fun session. Feeling good.

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