4/23/14 - AM Rows + PM Training

AM - 

Row 1K easy

then...

Row 1 min @ 1:37/500 m pace, then into 1 min @ 1:57/500 m pace - 5 repeats

rest 3 min

Row 1 min @ 1:39/500 m pace, then into 1 min @ 1:55/500 m pace - 5 sets

rest 3 min

Row 1 min @ 1:41/500 m pace, then into 1 min @ 1:53/500 m pace - 5 sets

then...

Walk Cool down 15-20 min

Done. Better than last week but still not full there. Couldn't hold 1:57's- and recover enough. So chose to stay on track with the sprint pace, then back off the recover pace to 2:05-2:10 or so. Looked like this.

1:37/2:05

1:39/2:10

1:41/2:10

PM 

A. FS @20X1; 3@80%, 3@85%, 2@90%, 1@95%; rest 3 min

320, 340, 360, 380 Felt heavy today.

B. Emom 15 min - 

min 1 - Tng thruster (205#) x 3

min 2 - Row 12 cals

min 3 - TTB x 12

Done. Fine. Shoulders are tired from yday. Made thrusters tougher than usual. TTB felt so smooth.

+

6 min @80%:

AD 10 cals

6 alt pistols

6 alt DB snatch (100#)

rest 5 min

12 min @90%:

Row 250m

8 box jump (24")

8 CTB chin up

30 DU

rest 5 min

5 min @100%:

5 hang snatch (135#)

5 OHS

200m run

3 + 1 DB Sn, pistols felt good. Did them in flats which is a first. Hips and knees are feeling healthy.

+

5 + 120m, CTB's felt really tough. Couldn't butter fly today. Hands hurt bad and grip is a bit tired.

+

2+ 150m, About :10 passed 5:00 when I finished the 3rd run. Tried like hell for 3 rounds. Did 5 UB hang squat snatch + 5 OHS. Felt good. Jello legs on run. Felt like Naughy Nancy again. Not fun. ha

Good training week. I'm toast. Time for Indian food and Gatorade. Feeling good!