4/7/14 - AM Row Intervals + PM Training

AM

Row 500m @ 1:37

rest walk 3 min

x 12

Done. Average 1:37.3

I wasn't sure if I was going to be able to finish this without a halfway rest. Last 3 were tough, not lactic but lower back was getting really tight. Feeling good. Took some ibuprofen prior and knee is feeling better.

PM

A. BS @20X1; 2,2,2,2; rest 2-3 min (85-90%)

375, 380, 385, 390. Felt a little heavy today. No pain in knee.

B. Hang snatch + Snatch; 1.1 x 5; rest 2 min (build to a max complex)

235, 245, 255, 265, 270X(it;s there. needed to walk with it and there's not room in gymmy)

Good warmup. These felt strong. Healthy.

245:
https://www.youtube.com/watch?v=3U8HT_TGz4A

265:
https://www.youtube.com/watch?v=sVeX7HDg0_I

270:

https://www.youtube.com/watch?v=mmRfFA-WrJw

C1. Power Clean and push jerk; 2,2,2,1,1,1; rest 15 sec

275 x 2, 285 x 2, 295 x 2, 305 x 1, 310 x 1, 315 x 1
Power clean felt decent. No records today. Push Jerk was soo easy today.

C2. Wtd. chin up; 1,1,1,1,1,1; rest 2 min
70, 75, 80, 85, 90, 100, Pronated grip for all.
Felt pretty good.

310# pc/pj:
https://www.youtube.com/watch?v=hnBghh7-6fQ

315 pc/pj + 100# wtd cu:
https://www.youtube.com/watch?v=_nWQ8E3_kxs

+
For time:
200m FW (100#/h)
10 pHSPU
5 RC
100m FW
6 pHSPU
3 RC
50m FW
3 pHSPU
1 RC

10:23, This was fun! 
125#/hand on FC. Used t-handles.
14" parallettes, tough.
15' rope climbs

Broke 100m/50m/50m on first carry. Blew up!
5/5 on phspu's
RC's quick. Getting muuuuuuch better at these.
Broke 50m/25m/25m
6 phspus' UB
RC's quick
25m/25m
UB
done. 

Great energy tonight. Awesome session. Knee didn't affect training and that fired me up. Not really painful just feels a bit inflammed. Almost like it was hyperextended and it's a bit unstable. Working hard to take extra care of it.