9/23/13 - AM Row + PM Training/Grinder

AM

Row 5 min @Z1
+ all moderate efforts
Row 500m
Rest 30 sec
Row 1k
Rest 60 sec
Row 2k
Rest 90 sec
Row 3k
+
Row 5 min @Z1

Done. Fasted. Felt great. All moderate effort.
500m - 1:45.8
1k - 3:40.4, 1:50.2 ave
2k - 7:25, 1:51.4 ave
3k - 11:18.9, 1:53.1 ave
PM
A. Clean off high blocks - 2 emom x 8 - moderate effort - up or down as needed
Did power instead of squat. Groin.
235,245, 255, 255, 255, 260, 260, 260

B1. Emom 3 min – BS @20X1 x 3 (@70-80%)
B2. Emom 3 min – BS @20X1 x 2 (@75-85%)
Hurt groin, so did step ups.
10/ leg; rest 30 sec. after each leg x 3 sets.
185#
C1. 3 sets - Legless rope climb x 2; rest 90 sec
C2. Strict chin up; 12,12,12; rest 2 min
Legless felt strong. Chinups were, UB, UB, 9/2/1

+
For time:
100m yoke (heavy)
10 pHSPU - 10"
8 burpees over wall
6 DL (405#)
100 DU’s
6 DL (405#)
8 burpees over wall
10 pHSPU
100m yoke heavy

16:30
WHAOOAOA!@# That was fun.
Yoke was around 3-4 minutes. Tough. Really tough.
PHSPUS 5/5 both sets.
Wall Burpees steady and smooth. Good breathing.
DL's 3/3 both sets. Tough, but doable. Back will still feel it tomorrow.
DU's, broke twice by trip. Felt easy though.
I just felt good on this. It was tough, but I was under control.

First set of DL's
http://www.youtube.com/watch?v=zhFrytF1CNU&feature=youtu.be


Last set of DL's
http://www.youtube.com/watch?v=uMpdIO5p7J8&feature=youtu.be