4/30/15 - AM Row Intervals + PM Training

AM:

Row 500m @1:38

rest walk 3 min

x 12

Done. Super strong on these this week. Averaged 1:38.5. Could have done 16.

PM:

A. Clean + FS cluster; 1.1.1 x 3; rest 15 sec, rest 3 min (clean + FS = 1 rep)

295, 305, 315. Good fight on 315. Tough

B. Emom 12 min - 

min 1 - Hang snatch x 1 (tough)

min 2 - AD 20 cals

min 3 - DB thruster x 8 (50#)

Done. Easy. 205, 215, 220, 225 on hang snatch. Felt strong.

+

RC/Run wod

4:22, First 5 rounds fast. Not a sprint but ran 200' each time. I'm going to practice keep the rope on one side of my body and jumping down. I don't want to waste any eccentric. There is def going to be a quick strategy to this for me. I'll work on jumping high and swinging legs up to get a big kip then two small pulls. 

rest 15 min, Oops, only rested 5 min.

8 min @90%:

Row 250m

10 CTB chin up

5 rounds + 250m row

rest 10 min, Oops, only rested 5 min. again here.

for time @100%:

50 PS (115#)

3:30, 10/10/5/3/3/2/2/some singles then ended with a double. Ouch this hurt. Good push though. Great session tonight.