8/19/13 - AM 10k Row + PM Training/Testing

AM
Row 10K in 40:00

39:23:00
Averaged a 1:58 pace. Faster than I was supposed to.
Thought I'd be a hero and did this in my driveway in the sun. Bad Idea.It was really hot. This was harder than it should have been. I didn't have to dig deep or anything, was just way more uncomfortable than usual.

PM
A. OHS - build to a tough-ish negative only single
255, 265, 275, 285, 305
Felt ok. Pretty tight. All were very controlled except 305. It was a little wobbly.

285:
http://www.youtube.com/watch?v=fZU3pw85dXk&feature=youtu.be

305:
http://www.youtube.com/watch?v=iYCENUD_j8M&feature=youtu.be


B. Rack Concentric Squats - above parallel rack @ 03X0; 2-3 x 5;
rest 3 min - reset for 3 sec on rack each time

345, 345, 345, 365, 385 (2)
Started to figure out how to start with my hips a little lower and get more power.
These were different. Might have had it a little too low.

365:
http://www.youtube.com/watch?v=xxul80AczIw&feature=youtu.be

385:
http://www.youtube.com/watch?v=5WfngdgxIlA&feature=youtu.be

C. Wtd Chin up - amrap in 8 min with 55# attached - mix grips every fraction
33. Didn't have a lot of attack on this. Was trying to nurse my forearm.
The supinated gripping was irritating it a bit.

+
for time:
10 RC - 15'
50 front rack walking lunges - 155#
25 burpee over box jumps - 30"

http://www.youtube.com/watch?v=6AMPVIVRC84&feature=youtu.be

11:36
Rope climbs in about 3 - 3:30
Lunges were rough. 4 sets of 10 then 5/5
Burpees were just a grind.
Fun workout. Good grind.