Sep-8
AM
A. Squat Clean - in 5 sets build to a tough single (not a max); rest as needed
+
10 Rounds
10cals AD
10 Front Squats @ 155#
PM
Row - 30sec @ 100% effort
Rest - 90sec
Row - 60sec @ 100% effort
Rest - 3min
Row - 500m @ 100% effort
Rest - 6min
Row - 1000m @ 100% effort
Rest - 12min
Row - 2000m @ 100% effort
NOTES:
AM
Rode Bike to Gym ~3 miles
A: 185-225-255-275-300#
B- 26:49
Super lactic acid build up. 1st 5rounds in a little over 10min. Fs were unbroken but not as fast as I would like. Used new new AD assault bike lately, that they had at Crush Games.
PM
Row 30sec- 196m
Row 60sec- 354
500m row- 1:37.9
1000m row- 3:34.7
2000m row- 7:41.5
1st two easy, 500m on fell off the rower at the end. Finding that pace to stay all out without burning out.
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