4/1/13 - AM Training + PM Training/Testing

AM
Row 30 seconds @85%
rest 30 seconds
Airdyne 30 seconds @85%
rest 30 seconds
Double unders 30 seconds @85%
rest 30 seconds
x12

Done in my garage this AM. Fasted BCAA's. A little slow getting going.
Rowed for 2 minutes, AD 2 minutes, 60 sec. single unders for warmup. Then some dynamic stretching.

Averaged about 1:35 for the row. Around 155m-160m
Airdyne was around 87-90 rpm.
DU's around 60-65/set. Felt great. Only tripped once on two sets.
Breathing felt great today. I slowly added intensity towards the end.
Airdyne was getting spicy. Everything else very sustainable.


PM
A. Power clean; 2 reps on the min for 12 min @75% 1rm
Done. 235#. All singles. Felt sharp and powerful today.
B. Front squat; build to a max
375, 385, 400 PR
Felt great. About time.

http://www.youtube.com/watch?v=zfEOw4cOLkE&feature=youtu.be

+
4 rounds for max reps:
1 min rope climbs
rest 1 min
1 min sandbag squat cleans
rest 1 min
1 min max distance farmers walks 100#/hand
rest 1 min

Done. Tough session. Fun combination.
18' rope, 4,3,3,3 per set
Farmers Carry - Around 150m each time. Had to break last two rounds. 

Around 18-20 per set with sandbag. Used a light sandbag tonight, 50#. Wanted to keep the reps/turnover high. Was I supposed to have gone heavier? Grip and arms were smoked. I worked hard, but was lacking a little intensity with this session tonight.