8/16/13 - AM Row Intervals + PM Training/Testing

AM:
Row 1K in 3:30
rest 1 min
Row 3K in 12:00
rest 1 min
Row 1K in 3:30

3:29
11:38
3:27

Felt strong. Fun session.


PM
A. BS @ 40X1; 3 reps every 2 min for 6 sets - moderate effort - work negative
295, 295, 305, 305, 315, 315
This is the best back squats have felt in a long time.

B. TnG Squat Snatch - 135# x 3 emom - 4 min
C. TNG Sqaut Snatch - 145# x 3 - 4 min - emom
D. TnG Squat Snatch - 155# x 3 - 4 min emom

Same goes  for the snatches. Felt sharp and smooth.
+
for time:
10 burpee MU's rings
5 wall walks
5 sets of 50 unb DU's
5 wall walks
10 burpee MU's rings
(Marcus did 9:09, MO and MAtt 9:10-15)

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

7:49
Went about 90% on first 10 bmu's. Then as fast as I could on everything else. Probably 10-15 sec break between sets of 50. Could have gone a bit faster. Last set of bmu's got tough on the last few. Other than that I felt great! Happy about this one. I think if it were 15 bmu's per set it would have been a whole different story for me.