tues 31 july 2012

5am- 30 min AD
recovery aerobic hr bw 130-155
HR kept around 144, took 10mins to get it there so only 20 min at 144

10am
 on the min for 10 min 
2 power clean 255
complete-felt kinda heavy today-shoulders not warmed up enough, TnG on last 2 sets

pm- 

10 min amrap @80%
Farmers carry 2 pood 50 meters
Slow heavy sled drag 50 meters
25 meters single arm OH 2 pood KB carry down (switch hands back)
Rest 5 min
10 min amrap @80%
row 250m
30 meter bear crawl
front rack KB hold 30 seconds 1.5 pood
rest 5 min
10 min  @ 80%
SB carry up/down flight of stairs
5 SB clean
100m jog
-wore a weight vest on all sets, 5-6 rounds on 1st, 4 rounds on 2nd, 5-6 rounds on 3rd
(front rack KB hold is the fucking worst thing ever)