1/4/12 - AM Row Intervals + PM Training/Test

AM
Row 500m @1:37 pace
rest 2 min
x8
(rest 6 min b/t sets 4/5)

6:30 am fasted. BCAA's

01:37.6
01:37.5
01:37.4
01:37.7

01:37.2
01:37.3
01:37.6
01:36.8
28-29 strokes/min

Felt great. Only the last one got a little spicy. These were flying by. Settled in great this morning.


PM
A. TnG squat snatch; 3 reps on the min for 12 min @65% 1rm
Done with 175#. Felt great.
http://www.youtube.com/watch?v=fbM5ZJazXys

B. TnG power snatch 3 reps x10 sets @185#; rest 45 seconds bw sets
Done. Not bad. Started to get a little winded. Hands tore up pretty bad.
http://www.youtube.com/watch?v=eb2lDsHAvW4

C. Build to a max clean deadlift in 4 attempts
405, 455, Shut it down after that. Both pecs started to pull pretty bad. Did not feel right. DL felt strong though. 


http://www.youtube.com/watch?v=mmVGysjdRo0

+
10-8-6-4-2
Power clean 185#
Bar facing burpees (goal is sub 2:45)

3:00
My hips and grip were pretty smoked at this point. Broke power cleans on round of 6,4,and 2. Not happy with that. Went as fast as I could on the burpees. This hurt pretty bad. Lots of cough and a headache afterwards.

http://www.youtube.com/watch?v=VBGKex4X0Aw