4/16/14 - AM Rows + PM Training

AM:

Row 1K easy

then...

Row 1 min @ 1:36/500 m pace, then into 1 min @ 1:55/500 m pace - 5 repeats

rest 2 min

Row 1 min @ 1:38/500 m pace, then into 1 min @ 1:52/500 m pace - 5 sets

rest 2 min

Row 1 min @ 1:40/500 m pace, then into 1 min @ 1:49/500 m pace - 5 sets

then...

Walk Cool down

Fell way off on paces. Couldn't hold it today. Got the volume in but backed off on intensity. Don't feel great today.

PM:

A. FS @20X1 - build to a heavy single

B. Emom 15 min - 

min 1 - Tng clean (225#) x 4

min 2 - AD 20 cals

min 3 - 8 pistols

+

6 min @80%:

5 KB swing (2pd)

7 TTB

AD 15 cals

rest 5 min

12 min @90%:

12 alt'ing step ups 24" unloaded

50m FW (100#/h)

12 alt'ing step ups 24" - 35#/h

8 CTB chin up

rest 5 min

5 min @100%:

4 HPS (155#)

35 unbroken DU's

Skipped PM Session. Not feeling well.