Wednesday, December 11, 2013

12/11/2013

1200m row @ 2:05.0 goal pace
+
6 sets of:
:30 row @ 100%
4:00 rest
+
1200m row @ 2:05.0 goal pace


4:55.9/2:03.3
+
158
160
158
153
158
150
+
4:56.4/2:03.5

12/10/2013

rest day

12/9/2013

A. Front squat, build to a moderate/fast single in no more than 5 sets
+
5:00 @ 80% of [1 muscle-up + 2 touch-and-go squat cleans @ 135 + 50m shuttle run (25 out & back)]
3:00 rest
5:00 @ 80% of row for meters
3:00 rest
5:00 @ 80% of [5 toes-to-bar + 7 hand-release push-ups + 9 box jumps w/step-down @ 20"]
3:00 rest
5:00 @ 80% of row for meters, must be same as 1st set
3:00 rest
5:00 @ 80% of alternating Turkish get-ups @ 35


A. 205
+
complete
+
1129 meters
+
complete
+
1150 meters
+
complete

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