8/28/13 - AM Row Intervals + PM Training

AM
Row 1K easy
then...
Row 500 m in 1:39
rest walk 2:30 x 8
(rest 7 min b/t sets 4/5)
then..
walk cooldown

Done. Fasted. Great sleep last night.

1k in a little over 4:00 then
01:39.1
01:38.2
01:38.2
01:37.6

01:37.3
01:38.1
01:38.1
01:37.2
A bit faster than the pace I was supposed to hold, but it was mainly because of the strong start I would have.
I would usually hold a 1:33 for about 10-12 strokes, then settle in the goal pace. These felt GREAT today. Groin feels better, had a lot of energy from shutting it down last night. Good call on my part.

PM
A. Tall Clean - 5 sets of 2 - build to a tough double for last 2 sets; rest as needed

235, 245, 255X
These felt pretty good today. Missed to 255 bc I was worried about groin. Just got lazy and was compensating so I called it quickly. 245 felt great. Good practice. I like these.

235:
http://www.youtube.com/watch?v=XLrDfzkhuro&feature=youtu.be

245:
http://www.youtube.com/watch?v=UGN28X8DayY&feature=youtu.be

B. TnG S Clean - 3 emom - 15 min - 195-205#
Done, 4 at 195, 6 at 200, 5 at 205
Felt smooth and sharp. Stronger than last week.

Last min.
http://www.youtube.com/watch?v=1BJrMA0bgQY&feature=youtu.be

C1. Wtd Chin Up - 1 tough rep; rest 10 sec
C2. 1 rope climb leg less - 15'; rest 120 sec x 5

Done. 70#, 85#, 90#, 105#, 105#
D. 75 toes to bar for time - 50 unb DU penalty for fractions

7:12
Broke at 20, 15, 15, 13, 12
Didn't feel very strong going in to this tonight. Was pretty tired and my hands were feeling rough. Boohoo.
I would like to get this done in 4 sets next time.

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