12/30/13 - AM 1k Row x 6 + PM Training

AM

Row 1k @75% Aer

Rest walk 90 sec

x 6

3:38.8, 1:49.4

3:38.1, 1:49.0

3:38.3, 1:49.1

3:37.5, 1:48.7

3:36.6, 1:48.3

3:36.1, 1:48.0

Felt really good this morning. Just hopped on and went. Body feels good.

PM

A. BS @20X1; 2,2,2,2,2; rest 3 min (80%)

345# for all sets. Felt great. Turned my feet out a bit more and the lower calf pain wasn't as bad.

B. Emom 10 min – Hang clean + Clean (255# start, inc small per set)

255, 260, 265, 270, 275, 275, 280, 285, 285, 290

This got tough. Barely got the last clean at 290. Good training.

+

Row 500 m in 1:36

rest walk 3:00

x 4

rest 5 min

Row 500 m in 1:36

rest walk 3:00

x 4

rest 5 min

Row 500 m in 1:36

rest walk 3:00

x 4

1:36.7

1:36.7

1:36.5

1:36.4

1:36.4

1:36.4

1:36.6

1:36.4

1:36.2

1:36.2

1:35.8

1:35.5

Felt strong. Started to get pretty tired towards the end. Not lactic, just tired from a long ass session. Good training today. I feel really good.