2/14/14 - AM Training + PM Training

AM

AD 25 min @Z1

rest as needed

5 sets for times of:

400m row

12 TTB AFAP

rest walk work time

Done. Felt good. Speed up each round. Learned as I went. Started from 1:40/500m-1:38 or so.

1:45

1:46

1:43

1:42

1:39

PM

A. BS @20X1; 3,2,1,1; rest 2-3 min

365, 405, 415, 440X, Felt good so I went for it. Just missed. I can get it not at tempo.

B. for time:

5-4-3-2-1

FS (205#)

pHSPU 10"

1:26, UB. FS felt like a toy today. PHSPU felt strong too. This was fun.

http://www.youtube.com/watch?v=PJKxxUpp2UY

+

5 min amrap @80%

10 PS (75#)

10 burpees

rest 5 min

10 min amrap @90%

10 wall ball

20 DU

30 cal AD

Rest 5 min

5 min amrap @100%

5 DL (115#)

10 bar facing burpees

15 box jump (24")

3+11

+

4+10

+

3+15 -?

Good session tonight. Lower back is just so tired on these AMRAPs. Second SET felt great. 3rd was rough.