11/13/13 - AM Row Intervals + PM Training

AM
Row 1k @Z1
+
Row 500m @1:37
Rest walk 3 min
x 5
+
Row 1k @Z1 cool down

Done. Felt good today. Getting pretty cold here. Bought a nice little propane heater. Works great.

01:36.7
01:36.8
01:36.6
01:36.4
01:36.6
PM
A. Good morning @32X1; 5,5,5; rest as needed (light, floss)
135#, Felt good.
B. Every 75 sec – Tng squat clean x 2 (build, max 8 sets)
225 - 275. 8-9 sets.
Felt pretty good. No trouble with 275.
Groin was ok. Didn't hurt but I could still feel some pulling.
C. Pendlay row @2102; 7-9 x 3; rest 2 min
135, 145, 155
Love these. Pulling feels great.

+
4 sets:
2 RC (15’)
rest 10 sec
10 cal row
rest 10 sec
15 chin ups
rest 10 sec
20 DU’s
rest 10 sec

9:08 total time I believe.
Had to take a few extra seconds between rope climbs
but all other movents fast and UB. Felt good.