9/7/13 - AM A/D Recovery + PM Training

AM
45 min AD
(Every 5 min get off – 10 sec FLR immediately into10 sec free HS Hold)

Done. Felt great. Good practice for HS Holds
PM
A. Strict Press @ 11X2; 4-5 x 4; rest 2 min
165 for all sets. Last two sets were grinders.
B. heavy SA DB row; 5-7/armx 3; rest 90 sec
85#, slow and controlled. Felt great on the shoulders and elbow.
C. Push Press x 30 reps for time (225#)
4:39
5/4/4/4/4/3/3/3
Felt great and powerful until the last few reps. I felt my
groin tweak again. Slowed me down a bit, but I just
went ahead and finished it.

http://www.youtube.com/watch?v=pHXHCOQoJOA

+
for time:
15 tire flips (300#)
20 burpee box jumps (on tire)
15 stone 2 shoulder
20 burpee over wall

30 KB Swings - 2pd
20 bbj - 24"
14 DB Snatch - 85#
20 Burpee pullups

rest 5 min
10 min @ 80%:
10 cal AD
10 T2B
20 DU’s
rest 5 min
10 min @ 80%:
Row 200 m
3 MU’s
5 HPC (135#)
run 200 m

8:30
Made the switch because the other movements hurt my groin pretty bad.
Frustrated right now.
+
6 rounds
+
3 + 5 HPC