AM. note on this session: tried to go out at same pace as last week but wasn't feeling as good and soon got into 'lactic' work trying to hold pace and match meters per set, which led to inconsistent results. last set of 6 really tried to keep it aerobic.
row 1 min @90%
rest walk 1 min
x6
rest walk 3 min
x3
1: 281-281-280-279-276-275
2: 276-275-274-268-268-269
3: 265-267-267-267-277-268
rest walk 1 min
x6
rest walk 3 min
x3
1: 281-281-280-279-276-275
2: 276-275-274-268-268-269
3: 265-267-267-267-277-268
10 min @80%:
0.2 mile AD
8 thrusters 75#
7 strict chin ups
5rds + 0.17mirest 5 min
10 min @80%:
200m row
10 clean and jerks 55# (below knee hang, little plates)
5 burpees
4rds + 10/2rest 5 min
10 min @80%:
8 db press 20#/h
30m sled drag moderate (soda crate + 110#)
30 double unders
6rds + 8/15m
Tues 9-17-2013 off
8 db press 20#/h
30m sled drag moderate (soda crate + 110#)
30 double unders
6rds + 8/15m
Tues 9-17-2013 off
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