12-9

Mon 12-9-2013

Last day in Michigan, training at Motor City. Back home tonight. 

AM
500m row @ 1:53 pace
rest 90 sec
x15

times: 1:52.8, 53.0, 52.8, 5.8, 52.9, 52.7, 52.8, 52.8, 52.9, 52.9, 52.8, 52.8, 52.8, 52.9, 52.9

PM

still need to work on pacing -- first 8 minute piece I was able to pace fine. 2 minutes for reps at 80% was hard to pace and I tend to go out too hard. 90% piece for time, I definitely redlined a bit on those no-push-up burpee box jumps then got back under control on the kbs.
8 min @80%:
0.2 mile AD busted pedal
12 box jump step-downs 20"
6 rds + 0.12mi

rest 5 min

8 min @80%:
2 min ground to overhead 83# (80# programmed) 21 reps did as power clean, push press/jerk
2 min toes to bar 30 reps
2 min double unders 132 reps
2 min burpees 26 reps

rest 5 min

At @90%:
30 m OH carry 115#
50 double unders
20 npubbj 12" these did not feel aerobic, needed to take breaks here
25 kb swings 1.5pd
750m row

7:08

rest 5 min

8 min @100%:
0.2 mile AD
12 box jump step-downs 20"

6 + 0.2mi/7 bj