2/11/13 - AM Training + PM Training/Testing

AM
Row 5 min @ 2:00/500, Done.
Row 4 min @ 1:55/500, Done.
Row 3 min @ 1:50/500, Done.
Row 2 min @ 1:45/500, Done.
Row 1 min @ 1:40/500, Done.
Row 2 min @ 1:45/500, Fell Off. Was all over the place.
Row 3 min @ 1:50/500, Stayed around 2:00. Back was cramping bad.
Row 4 min @ 1:55/500, Got off rower.
Row 5 min @ 2:00/500, Started over and backed off a bit, 2:05
Row 4 min @ 1:55/500, 2:00, done.
Row 3 min @ 1:50/500, 1:55, done. 
Row 2 min @ 1:45/500, 1:50, done.
Row 1 min @ 1:40/500, 1:45, done.
Row 2 min @ 1:45/500, 1:50, fell off a little bit.
Row 3 min @ 1:50/500, 1:55, back on track
Row 4 min @ 1:55/500, 2:00, done.
Row 5 min @ 2:00/500, 2:00, done.

Done, kinda. Not easy. This was tough for me. I couldn't hold the rx'd pace. Fell off after the first descent to 1 min. Lower back cramped up bad. Had to get off the rower for about :30 during the second 4:00. Decided to start back over and back it off a bit. It was so hard for me to speed up then slow back down and sustain a moderate pace. Very tricky. Looking forward to getting better at this.


PM
A. TnG squat clean; build to a 10RM in 10 min
245# one and only attempt. Did 11 by mistake and it was a grind. Might be more there but I was gassed.

http://www.youtube.com/watch?v=q-aUiY9gU84&feature=youtu.be

B. Back squat; 80% effort - 6 sets of 2; rest 90 sec
305 for all sets. Felt good. Legs were kinda tired.
+
5 min amrap:
squat clean and jerk 165# - only 5 unbroken reps/set is allowed

7 sets
Tough. Legs were pretty smoked going into this. I think 8 is there fresh. Still kind of cool to know that I beat my open score from 2 years ago. I scored 34.5 on the 5 min amrap at 165. I think I could break 40 easily with singles.

http://www.youtube.com/watch?v=mYLHHpue054&feature=youtu.be