6/27/13 - AM Row Intervals + MidDay Testing + PM Testing

AM
Row 30 sec @ 85% aer
walk rest 30 sec x 30

Done. Fasted, bcaa's 

Rowed 4 min for warmup then some dynamic stretching.

Averaged 148m per set. 15-16 strokes or so. 1:42-1:43/500m

mid day:
A. 30 clean for time - 225# - 90% effort/speed

7:18
slow but in control. Breathing was high but not bad.
hands are chewed up. Need to push a bit more.

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

rest exactly 2 min

B. for time:
HS walk 100 m
50 KBS - 88#
25 CTB chin ups

16:43

HS walk - 9:15

KBS & CTB took wayyyy to long. Tough session.

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


PM
3 rds for time:
100 DU's
25 push ups
10 stone to shoulder - 120# ish

7:30

Felt good on this. Broke DU's once on 1st round.
Pushups UB, 15/10, 10/2's

http://www.youtube.com/watch?v=45CMn1t6nUU&feature=youtu.be