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...