Row 2k in 7:30
Rest walk 60 sec
Row 2k in 7:40
Rest walk 60 sec
Row 2k in 7:50
Done. All sets a seconds under target pace. Felt fine. Body feels good but a little tired. Got up earlier than usual. Good restful weekend though. Ready to kill it.
PM
A. BS @32X1; 4,4,4,4; rest 3 min (feel this out, take it easy on the groin)
Worked up to 275, didn't feel great so backed off and worked with 225. Good ROM and shortened the rest. Still feels good to squat something.
B. Ascending ladder - PS Tng x 2 – Start at 135#, inc 10# per min
235, Missed 2nd rep at 245. Actually didn't even try it.
Ladder from 215 - 245x
http://www.youtube.com/watch?v=aTY25SPAYwc
C1. CTB chin up x 15; rest 10 sec
C2. Burpee x 8 to target 6” above; rest 10 sec
C3. DU; 50,50,50,50; rest walk 3 min
All sets around 1:25 Fast and unbroken. CTB's were awesome tonight! Feeling smooth with a butterfly. Big breakthrough.
C1. CTB chin up x 15; rest 10 sec
C2. Burpee x 8 to target 6” above; rest 10 sec
C3. DU; 50,50,50,50; rest walk 3 min
All sets around 1:25 Fast and unbroken. CTB's were awesome tonight! Feeling smooth with a butterfly. Big breakthrough.
Set 3:
http://www.youtube.com/watch?v=6TpmwxHiD6o
+
for time - 90%:
AD 1 mile
100m FW (100#/H)
100m Prowler (HEAVY)
100m crawl
100m OH carry (225#)
100m FW (100#/h)
AD 1 mile
20:35
Less than 3 min for mile.
125# for Farmer Carry, 50m/50m
200# for prowler - Lots of breaks.
Crawl sucked.
Broke 3 times on OH carry. Shoulders were toast.
50m/50m on 2nd carry.
2:30 on last mile.
Great session. Pretty smoked.
+
for time - 90%:
AD 1 mile
100m FW (100#/H)
100m Prowler (HEAVY)
100m crawl
100m OH carry (225#)
100m FW (100#/h)
AD 1 mile
20:35
Less than 3 min for mile.
125# for Farmer Carry, 50m/50m
200# for prowler - Lots of breaks.
Crawl sucked.
Broke 3 times on OH carry. Shoulders were toast.
50m/50m on 2nd carry.
2:30 on last mile.
Great session. Pretty smoked.
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