12/28/12 - AM Row Intervals + PM Training/Test

Was asleep by 9:30 last night, woke at 8am. Weighed in this morning at 191. I hope my appetite comes back today. Not eating as much as I normally do. 

AM
Row 500m @1:38 pace
rest 2 min
x8

Done at 8:30 am fasted. Felt good. Good warmup. Body feels recovered and fresh. 

Average for all 8 was 1:38.2 

Last two started to become spicy. Legs were screaming. Recovered fast though. Just speed up the stroke rate when the pain kicked in. Good session.

PM
A. TnG squat snatch; 3 reps on the min for 12 min @63% 1rm
Done. At 165#. Felt easy. 
http://www.youtube.com/watch?v=kGDgl4GZt4A
B. TnG power clean 3 reps x10 sets @225#; rest 45 seconds bw sets
Done. Easy. 
http://www.youtube.com/watch?v=jKpajv6IX5Y
C. Build to a max power snatch in 4 attempts
200#, 220#, 230#X, 230#
Felt good. Better than last week doing the 1RM power clean.
http://www.youtube.com/watch?v=ZiL2zXT8NS8

+
21-15-9
Burpees
CTB chin ups

3:00 Went 97% on burpees. Butterflied first 21 ctb pullups. Felt great. Couldn't hold the butter fly for the 15. Last 9 I was missing reps left and right. NOT grip. Couldn't get my chest to the bar. I know I can go faster on this but I guess I'm also glad I failed a few reps. Means that I took a chance and pushed the pace.

http://www.youtube.com/watch?v=ikp0UTuhnVU

You are the light of the world - like a city on a hilltop that cannot be hidden. No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father. Matthew 5:14-16