11/25/13 - AM Row 2k/5k/2k + PM Training

AM
Row 2k in 7:00
rest 120 sec
Row 5K in 20:00
rest 120 sec
Row 2k in 7:00

6:57.5/1:44.3
+
19:41.3/1:58.1
+
6:56.8/1:44.2

Felt great! Second 2k got a little spicy but not
too bad. All aerobic.

PM
A. BS @20X1; 3,3,3,3; rest 2-3 min
Felt pretty good. Stopped at 335
Groin is slowly getting better each week still.
Just going to hang in there.

B. Emom 8 min - Tng squat clean (225#) x 2
Done. Felt fast and strong.
C. 30 TGU for time (2pd)
5:46
Felt really really fast on these today.
Had to double check to make sure I was
using the 2pd.
+
AMRAP CTB chin ups in 2 min
rest 3 min
10 pHSPU - 10"
20 BB front w lunges - 185#
10 pHSPU
10 DL (405#)
10 pHSPU
20 BB front w lunges - 185#
10 pHSPU
rest 3 min
AMRAP CTB chin ups in 2 min

40 :/
+
11:22
+
43

Awesome tester. First set of CTB's did not feel
great. Second set did all 5's and felt better. Paced wrong. 5/5 on phspu's and then 3 and 4's for the rest of the sets.
BB lunges were sets of 10. Felt strong.
DL's 5/5 felt really strong.
Smoked. Great session tonight.