9/16/13 - AM Row Intervals + PM Training

AM
Row 4k in 16 min
REST 3 min
Row 2k in 7 min
REST 3 min
Row 1k in 3:30

15:45
+
6:58
+
3:28

Slept like a baby last night. Felt pretty stiff this morning.
Rowed 500m then had a good warmup. Flossed and stretched.
4k was great. Felt easy. 2k I felt so loose and smooth. Hips
felt awesome. Legs got pretty spicy toward the end. No problems though.
1k was fine, last 250m got a little tough but all aerobic with some burn.

PM
A. 6 sets - every 2 min - BS @ 20X1 x 2 (increase load per set - NOT maxes)
315, 325, 335, 340, 345, 350
Groin felt ok. Didn't want to push. Otherwise felt strong, easy effort.

B. BS @20X1; 1,1,1; rest 3 min - see how it feels
Did one at 365 and called it. Just didn't feel safe
C1. Wtd. chin up; 3,3,3; rest 60 sec - mix grips per set
35,40,45
C2. Max effort strict chin up x 3; rest 2 min
12, 13, 10
This got tough

+
For time:
15 Burpee MU @ 100%
rest 3 min
5 rounds:
4 squat clean thruster (185#)
6 pHSPU - 10"
8 FR walking lunges (135#)
rest 3 min
Row 1k @ 95%

1:57
+
14:57
+
3:27

15 BMU - http://www.youtube.com/watch?v=6vLdeS_mQ5k&feature=youtu.be

Happy with this tonight. Part 2 was tough. Lower back was tight
for most of it. Tough combo as usual. Sqclnthr were singles.
Parallettes were 2's and 3's. Lunges were fast and east tonight.
I mean they felt really strong. Pumped.
Row hurt like hell but felt strong.
Really pumped with how part 1 went.