12/31/12 - Row Intervals + Training/Test

AM
Row 250 @ best 500 m time trial pace (1:20/500m)
Rest 1:30
x12
(rest 5 min bw sets 6/7)

:41, :41, :41.8, :43.1, :44.3, :44.8
:43.6, :44.6, :45, :45.3, :46.5, :45.2

Yeah these were tough. It was pretty much a sprint for me in the beginning to hold a 1:20/500m pace. Only made it through three sets at 1:20. Then started to fall. Different workout than last week. The cool thing is, is that I was able to pretty much run my self into the ground 12 times and I feel like I could have kept going. I just kept recovering.

PM
A. Clean and jerk 2 reps x6 sets; rest 90 seconds (moderate effort)
225, 235, 235, 240, 240, 245 

Felt good. Full Squat clean and split jerk. 

B. Snatch deadlift x3/Power snatch x2/Squat snatch x1/OHS x2/Snatch
balance x3; rest 2 min x4 complexes
135, 160, 170, 185
Could have gone a little heavier. Good practice though. I liked that complex. 

185#:

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

+
12 min amrap:
50 meter farmers walk 2.5 pood/h
5 parallete hspu
8 + 25m, Used 90# dumbells, 10" depth on parallettes

Paced too much in the beginning. Farmers carry fried my shoulders but was not affecting the PHSPU. Fun workout. Learned some.

http://www.youtube.com/watch?v=SRcPyI0dNQE

Went and hung out with some friends for a bit tonight. Was pretty smoked though and decided to call it a night pretty early. I was in bed by 11:00 pm. Great sleep.

All scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.

2 Timothy 3:16