Row 1K in 3:30
rest 30 sec
Row 5K in 20:00
rest 30 sec
Row 1K in 3:30
03:27.6
19:40.6
03:27.3
Felt great this morning. 5k was strong. 2nd 1k got a little spicy toward the end,
but this passed very quickly.
PM
A. OHS - build to a tough-ish negative only single - heavier than last week, control the eccentric
315, 325
Felt solid. Especially getting the was from S2O
Fell a little too fast in the the hole on the 325 but for the most part controlled.
315:
325:
Tripp 275:
Tripp OHS Disaster:
B. Rack Concentric Squats - above parallel rack @ 03X0; 2,2,2,2,2,2; rest 3 min - reset for 3 sec on rack each time
365, 375, 385, 395, 415, 430X (1/2)
Way heavier than last week. Felt strong.
415:
http://www.youtube.com/watch?v=vwWDJiUKdFI
430:
http://www.youtube.com/watch?v=2x6mOikvo9s
+
AMRAP CTB chin ups in 2 min
rest 3 min
10 pHSPU - 10"
30 BB front w lunges - 155#
10 pHSPU
30 BB front w lunges - 175#
10 pHSPU
30 BB front w lunges - 195#
10 pHSPU
rest 3 min
AMRAP CTB chin ups in 2 min
45
+
19:28
+
35
CTB's
http://www.youtube.com/watch?v=0d8bQcEoeAI
PHPU's:
First round of ctb's felt sluggish and weak.
The Couplet was ROUGH. Lower back was pretty right toward the end.
Just a tough combo for me. Parallettes were sets of 5 for the most part.
Second round of CTB's felt wayyyy better but I was just tired at that point.
Not sure if it was supposed to be that long of a grind, but grind I did.
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