10-21

Mon 10-21-2013
AM

row 400m @90% aer
rest 1 min
x16

generally slower and less consistent than the last couple weeks. felt harder than 90% aerobic by the end. 

set times:

1:28.7, -28.9, 29.3, 30.1, 29.4, 29.7, 29.7, 29.7, 28.9, 30.5, 32.4, 32.0, 31.9, 32.2, 30.6 

PM
5 min @ 80-90%
6 push press 115#
0.2 mile AD

4 forward rolls 3 rds + 6pp/0.1mi 

rest 3 min
5 min @ 80-90%:
5 bar muscle-ups

50m Farmer's Walk 2pd/h 2 rds + 3 bar mu

rest 3 min
5 min @ 80-90%
0.2 mile AD
10 burpees

7 chin ups 3 rds + 0.05mi

rest 3 min
5 min @ 80-90%

TGU reps @1.25pd alternated arms, 11 reps

rest 3 min
5 min @ 80-90%

AD for cals aer 1.4miles (don't have calorimeter)

rest 3 min
5 min @ 80-90%

4 hang power snatch 115# these were not very good
4 pHSPU 2 + 4 hps

rest 3 min
5 min @ 80-90%
100m run
12 goblet squats 1.5pd

3 strict chin ups 3 rds + 100m/2squat

rest 3 min
5 min @ 80-90%

row for meters 1209m

rest 3 min
5 min @ 80-90%
6 chin ups
200m row

8 pushups 3 rds + 6cu/25m

Tue 10-22-2013 off