9/25/13 - AM Row Intervals + PM Training

AM

Row 5 min @ Z1
+
Row 500m @ 1:39
walk rest 2 min x 5 sets
Rest 10 min
Row 500m @ 1:37
walk rest 3 min x 3 sets
+
Row 5 min @ Z1 cool down

Done. Felt fine. 1:37's were easy with the big rest.

PM

A. Tng Squat Clean - 60% of 1 RM x 4 - every 60 sec for 6 min
B. Tng Squat Clean - 70% of 1RM x 3 - every 45 sec for 3:45
C. Tng Squat Clean - 80% 1RM x 2 - every 30 sec for 2 min

Did power clean instead. Hurt to squat.
205, 245, 275x
Could only handle a single on the 80%

D. Wtd. chin up; 8,6,4,2; rest 2-3 min
26, 36,53, 70
Done. Strict. Kept underestimated weight. It was easy

+
3 sets NFT:
3 RC
6 muscle ups
Done. Felt pretty good. 15' rope
3/3 on muscleups

+

3 sets for times:
10 CTB chin up
20 Cal AD
15 CTB chin up
30 DU’s
rest 2 min

2:00, 2:18, 2:08
All sets unbroken. The airdyne was just a little more
powerful on some rounds. I was pretty tired by this point.
Grip was tired. Good session.