5 nov

Monday 11-5-2012
Worked out over at Stone Coast. Nick joined me for the second session, very valuable to have a training partner (especially because he got out front of me, beat me by a minute-plus). 

11am

A. Deadlift from 25# hi-temp bumpers; 4-6x5; rest 2 min 

6 x 225, 245, 265, 275, 285* (*paused at bottom for 285# set)

B. Power clean; build to a tough single fast: 195# in about 6 mins, no misses this time. 
C. TnG power clean 3 reps on the minute for 10 min @60% of B 120# 
D. Weighted back extensions 8-10x3; rest 2 min 45(10) - 80(8) - 80(10)

1:30pm

Row 1k
50 wall balls
Row 750m
50 wall balls
Row 500m

TIME: 13:49

wall balls really broke down -- finished last ~25 in 4s and 3s. breathing was tough (ie, audible) but controlled throughout. legs felt pretty smoked afterward, couldn't check row splits exactly but maybe something like 1:50 for the 1K, 2:01 for the middle piece. 1:55 or under for the last 500.