Sunday, March 16, 2014

3/14/14 - AM Training + PM 14.3

AM

AD 30 sec @80%
AD slow spin @50%
x 16

rest as needed

3 sets for times of:
Row 500m
15 KBS (2pd)
12 burpees over bar
rest walk work time

2:36
2:34
2:29

These felt awesome! 1:40 and faster each set. Feeling good today.

3rd set:



PM
A. BS @20X1; 3,2,1; rest 2-3 min (3@80%,2@85-90%,1@90-95%)
350, 390, 415. Felt strong.

B. Emom 6 min - Tng PC&J x 4 (135-185#, no rest on shoulder)
Done. Felt sharp and fast.

+

Open 14.3

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