Thursday, February 13, 2014

2/12/14 - AM Recovery + PM Training

AD 20 min @Z1
Row 10 min easy
AD 20 min @Z1

Done. Felt great. Feeling good today. Slept amazing this week.

A. FS @20X1; 3,2,1; rest 2-3 min (3@80%, 2@85%, 1@90%)
320# x 3, 340# x 2, 360# x1. Felt good. Legs felt strong. Upper body was uncomfortable as I haven't been front squatting heavy much. Elbows in particular.

B. for time: 5-4-3-2-1 Thruster (185#)
Done. 0:43 Good prep for the intervals. Movement felt smooth on these. I should have gotten back to the bar faster after each drop. 

3 sets for time @120%:
Row 400m
20 KB swing (2pd)
15 burpee box jump (20")

rest walk 12-15 min

2:37, 2:36, 2:34, Tough. Not near as bad as Monday though. I actually went faster on each round because I started to learn a little bit. I rowed slower and was able to move faster on the KBS & BBJ. I rowed too hard the first set and was dragging by the time I got to the BBJ. Was definitely recovering faster in between efforts today.

Set 3:

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