8/30/13 - AM Row + PM Training

AM
Row 5K @ 1:57/500 m pace

19:20
1:56.6 ave/500m
Felt good. Had a great nights sleep. Rowed about 500m for warmup then did some dynamic stretching. These 5k's are flying by.


PM
A. BS @ 30X1; 60% 1RM - 3 set of 2; rest 1 min
B. BS @ 30X1; 70% 1RM - 3 sets of 2; rest 2 min
C. BS @ 30X1; 80% 1RM - 3 sets of 2; rest 3 min

Skipped. Groin was irritated.

D. Snatch - 1 emom - build to a solid speed single, add slow per minute

http://www.youtube.com/watch?v=umKx1dLjSOQ&feature=youtu.be

Worked with power snatch instead. Wanted to avoid a deep squat. Started at 185, increased by 5# ended at 230. Felt powerful and sharp. I could PR right now.

+
AD 3 min @ 95%
rest 2 min
for time:
20 burpee MU's
40 KBS - 106#
60 pull ups
rest 2 min
AD 3 min @ 95%

Terrible. No energy.
Just cruised through at like 70%
70 cal
+
12:00
+
70 cal