11/8/13 AM Row + PM Training

AM
Row 6k @easy aer
- feel good

Done. 23:30 or so. 1:58/ave. Felt great.
Body feels good and recovered. Great sleep.

PM
A. BB Russian step up; 7-9/leg x 3; rest 2 min (rest 30 sec b/t legs)
185 for all sets. These feel really strong today. Better on the
groin too. Not 100% but better than ever.

B. Emom 12 min (inc. load per set)- 2 bars
Odd – Snatch grip DL x 2 + HPS x 1
Even – PS x 2

185, 195, 205, 215, 225, 230
205, 210, 215, 220, 225, 230

Felt strong and sharp. 230 on the last sets felt like a toy.
230 SNDL x 2 + HPS 

http://www.youtube.com/watch?v=d4ODwkpaQ2E

230 PS x 2
http://www.youtube.com/watch?v=YvnHhqpVUCM


C. 3 sets for times:
15 TTB
5 complex – PC + HPC + PJ
15 cal AD
rest fully

185#, 195#, 195# for each set on complexes.
1:31
1:38
1:35

These got Nasty. I was super lactic afterwards. Grip smoker. Had to rest like 6-7 minutes after set 2. I was moving though. 
+
3 sets for times:
50m crawl
6 burpee MU
50m sled pull (TOUGH)
6 deadlift @405#
50m HS walk
rest fully

6:30 per set. Tough at the end of the session. Just a lot
to set up and get going. Sled outside, hs walk in the driveway
Fun but just a lot of transitions. Hard to really push on it.
Turned more into a skill session. I was resting like 2-3 minutes between
sets. DL's were tough but all unbroken. Probably a little short
on HS distance.