2/7/14 - AM Training Scottsdale

AM:

A. BS @ 20X1; build to a moderate single - CNS prep - rest short b/t sets

355. Knees hurt today. Tender from the week. Helped wake me up though.

+

for time:

row 250

15 kbs 2pd

25 burpees

15 kbs 2pd

row 500 m

15 kbs 2pd

25 burpees

15 kbs 2pd

row 250 m

(sub 8 min goal)

7:59. Ouch. Went fast on KBS and burpees. Row was 1:48-1:50 for the first and middle portion. Then I was fast on the last 250m. 1:28-1:30. Hurt like hell afterwards. I think it shows I could have speed up from the 2nd set of burpees onward. I wasn't slowing down on the last 250m. Good to know.

rest as needed

Probably 25 minutes. I was suuuper buzzed from part 1.

for time:

500 ft VC time trial

(2:20 goal)

Pshhhh, 2:51 today. Started too slow and didn't realize how fast you have to go. Ended hard. Now I know.