11/27/13 am row intervals + pm training

AM

Row 1k @Z1

+

Row 500 m in 1:38

rest walk 3:00

x 5

 

rest 6 min

 

Row 500m in 1:39

Rest walk 3:00

x 5

+

AD 10 min cool down

 Done. Felt great. All sets a second under pace. Feeling strong.

PM

A. Gauntlet - every 90 sec – Tng squat clean x 2 (build, start @65%, you choose inc. per set, max 10 sets)

225-315. Felt strong as crap. There's more there. Hope to max clean in az.

B. Segmented clean DL; 2-3 x 3; rest 2 min

275, 295, 325, 345

C. 20 min:

Min 1 – 2 RC

Min 2 – 5 pHSPU

Min 3 – 7 TTB

Min 4 – 9 CTB chin up

Min 5 – 11 cal Row

Done. Surprisingly easy.

+

30-20-10

burpee

200-150-100

DU

8:25

Dus 

150/50

50/50/50

63/37' tried to go unbroken. Feeling good.