12/16/13 - AM 7 x 1K Row + PM Training

AM

Row 1k @70% Aer

Rest walk 90 sec

x 7

1:50.6/ 500m

1:51.2

1:51.3

1:51.3

1:51.5

1:51.6

1:51.9

Felt strong. Good pace.

PM

A. BS @20X1 – build to a heavy triple

375, felt a little heavy today.

B. Emom 8 min – HC + clean (255#)

Done. Felt sharp.

C. TGU; 3-5/arm x 3; rest 2 min

Done. Felt good to warmup shoulders.

+

for time:

amrap MUp in 2 min

rest 3 min

5 rounds for time:

10 HSPU

5 PC + jerk (245#)

rest 3 min

amrap MUp in 2 min

21

+

12:14

+

13

This was tough. Muscleups felt ok today. I think with better strategy I could get 25 in 2 minutes.

I did 11/4/3/2/1

+

All hspu's unbroken and fast. CJ's were tough today. I was just winded. Breathing was crazy.

+

I think I did 4 then a 2 then singles. Just grinding at this point. Fun session. I was smoked after this.

5 RFT:

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