fri 5 oct 2012

11am

5 min ad warmup
+
90s @ 350W
rest 1 min
90s @ 400W
rest 1 min
90s @ 450W
+
5 min AD cooldown
+
20 min mobility

4pm-

A. reverse shot toss practice
B. push press-2,2,2,2, rest 3 min
C. clean/jerk-2,2,2,2, rest 3 min
+
500m row for time
+
rest 30 min
+
4 min amrap
8 thrusters 115
8 ctb
8 burpee over bar

A. avging 35ft
B. 225,235,245,265
C. 225, 255, 275, 300
+
1:29, felt fine just couldnt get the pace to lower no matter if sped the stroke rate up or pulled harder, was recovered very shortly after as well, going to shoot for 1:31, 1:29 at optathalon
+
3rds + 8 thrusters - this is going to suck without a doubt, i wasn't hurting but all three movements just jack the HR way up, tried to bellybreath the whole time and focus on breathing, 8 min is really going to hurt. i never rested bt movements, id be impressed if someone got 8 rounds on that