9/12/13 - AM Row Intervals + PM Training

AM
Row 5 min @Z1
+
Row 500 m in 1:38
rest walk 90 sec x 6
+
Row 500 m in 1:36
rest walk 2:00 x 3
+
Row 5 min @Z1

Had to shut it down after first 1:36. Actually I was pretty much done after the last 1:38.
Just not there today.

PM
A. Tng HC; 2,2,2,2; rest 2 min (mod load, hip speed)
215, Kept it light and fast.
B. 6 sets - every 2 min - Clean DL + PC + S Clean (build to heavy complex, bar does not leave hands)
255, 265, 275, 285, 285, 305X
Was just lazy on the power clean.

285:
http://www.youtube.com/watch?v=8zglmDihZaQ&feature=youtu.be

C. 3 sets for times of:
25 CTB chin up
50 DU’s AFAP
Rest 2 min
1:01 - UB, 1:11 - 20/5, 1:40 - 15/5/5
Spicy! Butterflied the first set. Still practicing a little. Would love to have these down smooth. It's getting there.

Set 1:
http://www.youtube.com/watch?v=tl17LIJrMIM&feature=youtu.be

+
Rest as needed
+
for time:
10 Legless RC - 16'

9:10
*Missed last one by probably 4" and made myself redo. Otherwise it would have been under 8.
These were tough after the pullups.