AM
Row 350m @90-95%
rest 90 seconds
x14
(rest 3 min bw sets 7/8)
1:04.7, 1:04.9 ,1:05.1, 1:06.0, 1:05.6, 1:05.5, 1:05.5
1:05.5, 1:06.1 ,1:05.6, 1:05.6, 1:05.3, 1:05.9, 1:04.1
ave 1:33.3, 430w
Slept great last night. Body feels recovered. No soreness. Had a good meal this morning before knocking this out. These were pretty spicy. Especially the last 3. 5 strong pulls, then count to 5 six times.
PM
A. Power Clean; build to a 3rm TnG
285, 295
Felt good and sharp today. Caught the third just above parallel.
I feel like this number should be higher though?
B. Squat Clean; 3 reps on the min for 10 min 135#
Done. Felt sharp. Good breathing work.
+
For time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents - 20'
8 CJ - 165
3 rope ascents - 20'
6 CJ - 185
2 rope ascents - 20'
4 CJ - 205
1 rope ascent - 20'
2 CJ - 225
http://www.youtube.com/watch?v=azUs0ragsBo&feature=youtu.be
17:29
Not blazing fast, but it is definitely improvement in the rope climbs. CJ's were easy. It was more of just resting between sets of climbs. I know these need to be faster. Technique is slowly getting better. 20' is a whole different beast than 15 or 17'. The descent was actually what was killing me on these. Need to protect my leg better so I can just slide down and not try to clamp/reclamp and inch my way down. Felt in way more control this time than the last high volume rope climb workout.
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