9/6/13 - AM 7K Incremental Row + PM Training

AM
Row 7K
(Start at 2:00/500m, increase pace 1 second every 1k)

27:07 I think. Felt fine. Pretty much a second faster on pace every 1k than was needed.
PM
A. BS @20X1; 60% x 4, 70% x 3, 80% x 2, 85% x 1; Rest no more than the time it takes you to change weights (should not exceed 45 sec)
260, 300, 345, 365
B. BS @20X1; 90% x 1, 90% x 1, 95% x 1, 95+% x 1; rest 3 minutes
385, 385, 405, 415X
Went a little forward on 415 so I bailed rather than trying to grind up and hurt the groin. Tempo was difficult.
C. Snatch cluster; 1.1 x 5; rest 3 min (build to heavy)
215, 225, 235, 245, 255X (1/2)
Damn it felt good to snatch. These felt so sharp today. So grateful

http://www.youtube.com/watch?v=j2hM5paB6a4&feature=youtu.be

+
Complete as many reps as possible in 3 minutes of:
20 CTB Pull-Ups
40 Kettlebell Swings (70)
60 Wall Ball Shots (20 lbs)

Rest 3 minutes

For time:
20 CTB Pull-Ups
40 Kettlebell Swings (70)
60 Wall Ball Shots (20 lbs)
Row 1000 Meters

Rest 3 minutes

AD 100 cal @97% :)

http://www.youtube.com/watch?v=BUhH5hrQvQA&feature=youtu.be

15 wallballs. CTB's UB butterfly, swings were 18/10/12
Could have gone UB but, the next part would have been pretty bad.
+
11:10
Just chipped at everything. Row was slow, about 3:55
+
4:44
Didn't feel super strong. I was pretty tired by this point.