12/6/13 - AM 8K Row + PM Training

AM
Row 8k (1:57/500m pace)

Done. Felt good. Traveled to GA last night but got in at a decent hour and slept well. Feeling good.
Actually held a 1:56.


PM
A. BS @ 20X1; 2,2,2,2,2; Rest 2 min
365, 375, 385, 395, 405
This might have been a double BS pr. Definitely not a 2RM though. Feeling good! Slowly closing in on 100% heal on the groin. 

405 Double
https://www.youtube.com/watch?v=C2P9-LrGuZY


B. EMOM x 12 min - TnG Squat Clean x 3 (215#)
Done. Felt great. Sharp.

C. Wtd. Chin Up - Build to heavy single
118#, way more there.

+

Row 1K@ 90%
Rest 2 min
100m FC - 100#/h
50 KBS - 100#
50 TTB
50 Wall Ball
100m FC - 100#/h
Rest 2 min
AD 2 min @ 95%

3:39 Row, easy
+
13:52
Broke FC in half
Swings were with 100# KB - 13/12/13/6/6
TTB 13/12/8/7/5/5
Wall Ball 30/10/10
FC in 2 sets again.
+
55 cal

This was tough! Felt great though. Had a great push on airdyne at the end. Just under all out effort. 60 was my goal.