11/18/13 - AM 10K Recovery Row + PM Training

AM
Row 10k in 39:30
38:56, 1:56.4 Ave
Felt really good today. Could have held this and more
for the hour.

PM
A. BS @20X1; 3,3,3,3; Rest 2-3min
295, 305, 325, 345
Felt pretty good! Still a slight pull, but no serious pain
or anything residual after moving on. Big improvement
B. PS + HS + Snatch; 1.1.1 x 5; rest 2 min, not tng
205, 210, 215, 220, 225

225 actually felt the best. Probably could have gone a bit heavier
but knees were a little tender and achy tonight. Hips
didn't feel that strong either.

C. EMOM x 8 min. - Wtd. Chin Up x 3-4; 2pd
3 reps all sets. Barely. Got tough.
+
For Time:
5 RC - 15'
100m Prowler - Heavy
20 Burpee Box Jumps - 30"
30 Front Rack Walking Lunges - 155#
20 Burpees
100m Prowler - Heavy
5 RC - 15'

14:55
Tough. RC's were fast.
Prowler was just rough.
Lunges were not as strong as I wanted.
Used the driveway so couldn't move fast. 10/10/5/5
Did the last 5 climbs really fast. Felt good to end strong.