3/11/13 - AM Z1 Row + PM Training

AM
Row 5k out of bed fasted @z1 pace (1 sec faster than week 3)

Done. 8 AM Fasted.
1:57 pace. 19:30.
Spent 5 minutes rolling and stretching prior. Helped. Felt great this morning.
+
EMOM x 10:
1 x 17' rope climb. Varied techniques. 

Starting to feel back to normal. Energy is slowly creeping back. Excited for later.

PM
A. Power clean and push jerk 3 reps on the minute 185# for 10 min
Done. Easy. Half TnG, half singles.
B. 50 hspu for time
1:54
20/10/10/5/4/1
Kipping needs practice. Use to PHSPU's

http://www.youtube.com/watch?v=xR5KPUiJT_E&feature=youtu.be

+
7 min amrap:
8 toes to bar
4 burpees
8 ctb chin ups
4 burpees

6 + 3 T2B

Tried for round/minute. Not today. Breathing felt great though.

http://www.youtube.com/watch?v=yKRw03ec8lk&feature=youtu.be