mon 23 july 2012

10 am-

5 min row @ bw in watts

+

500m row @ 80%

rest 2 min x 10

+

5 min row @ bw in watts
1:53.4 (98 bpm)
1:53.8 (116 bpm)
1:53.8 (120 bpm)
1:53.4 (120 bpm)
1:52.1 (125 bpm)
1:49.1 (120 bpm)
1:48.1 (120 bpm)
1:47.0 (140 bpm)
1:45.7 (156 bpm)
1:43.3 (160 bpm)

pm
A. back squat 10,8,6 @ 2131; rest 2 min
B. 400m sled drag @ 185 for time
C1. 20 unbroken pullups; rest 10s
C2. amrap P-hspu; rest 1 min x 5
A. 315, 335,355
B. 12 mins, felt terrible, very painful in the legs, breathing was fine
C1. all unbroken in 20s
C2. 10,9,5,5,5