11/6/13 - AM Row Intervals + PM OC WOD 4/ Training

AM

Row 5 min @Z1

+

Row 500m @1:37

Rest walk 3 min

Row 500m @1:39

Rest walk 2:30 min

Row 500m @1:41

Rest walk 2 min

x 4

+

Walk cool down 10 min

Pretty tired this morning. Took a while to warm up but started feeling better.

1:37.7, 1:39.1, 1:41.3

1:37.7, 1:39.0, 1:40.6

1:37.2, 1:39.1, 1:41.0

1:36.8, 1:38.3, 1:39.6

Got a little spicy, but apparently I only got stronger.

Negative splits on all of these. Happy with these. Tough.

+

Walked the dog and taught her manners. Why? She's a dog?

Why can't we let her be a dog? Control?

Probably so she doesn't eat other children and small animals.

PM

A. RDL @5211; 2-3 x 4; rest as needed (knee tracking, inc. load from prev week)

B1.  Wtd. chin up; 4,3,2,1; rest 30 sec (last single heavy)

B2. DB row; 7-9 x 4; rest 2 min (DB in both hands)

C. 3 sets for time @90%:

8 Tng PC (215#)

20 chin up

15 Cal AD

OCT Qualifier WOD #4

3 Rounds for Time:

4 Ground to Overhead - 225#

6 Back Squats from Rack - 275#

8 HSPU - 8"

5:14

Felt pretty good. First time back squatting in a tester like this in a long time.

Groin actually felt good. This was all about the hspu for me.

First 2 rounds unbroken and had to break last round 3/3/2

No repped myself a few times. I feel good about this but I know there is more there. Didn't go at a blazing fast pace. Need to practice game speed again.

Made some changes to tonights training. Fully recovered then knocked this out.

B1. Wtd. Chinup; 4,3,2; rest 30 sec.

B2. DB Row; 7-9 reps; rest 20 sec. (DB in both hands)

B3. 20 Chinups; x 3 sets; rest 3 min.

53#, 65#, 70#. Felt a little fatigued from earlier.

70# DB's, felt good on shoulders.

UB and fast. These felt sharp.

+

for time:

100 DU’s

5 RC 15'

10 MU

20 burpees

10 MU

5 RC 15'

100 DUs

11:07

DU's unbroken.

RC's steady. Prob 10 sec rest.

MU's 3/3/2/2 for both sets. Felt strong.

Good push at the end. Fun end to a great training session.