Monday 12.23.13

AM
6x Row 1000m @70% <rest 90 sec>
   time / avg. split / spm
1) 3:58.7 / 1:59.3 / 29
2) 4:00.7 / 2:00.3 / 29
3) 4:01.0 / 2:00.5 / 29
4) 3:59.9 / 1:59.9 / 29
5) 3:56.1 / 1:58.0 / 28
6) 3:59.8 / 1:59.9 / 29

PM
A. 4-3-2 / 4-3-2 front squat @31X1

155-185-215 / 170-200-225

B. EMOTM for 10: 2x tall clean

3@115 / 3@ 120 / 3@ 125 / 1@135

C1. 3x paused DB bench press (paused 3 at top and 2 at bottom) 60# db
C2. 3/3x TGU w/ 50# db

D.
2 min max cal AD = 36cals
<rest 2  minutes>
10x weighted pull ups (+25#)
100m OH walking lunge (75#)
AMRAP 2 mins strict hspu = 12
100m front rack walking lunge (75#)
10x weighted pull ups (+25#)
<rest 2 minutes>
2 min max cal AD @90%  = 28cals

NOTES:
AM session felt good, not sure if that is truly 70% pace, but held it pretty well through all 6 rounds.  started the front squats a little lighter than I should have, but last double felt good, the temp and pause at bottom is something I'm still getting use to somewhat with heavier weights.  Tall cleans felt good, it was hard not to get a little uplift/bump right out of the gate on the movement, but I tried to really focus on shrugging under the bar and my speed.  I don't have a swiss ball at my facility so I just did bench press on bench, and I wasn't sure what "paused bench press" so I paused at top and bottom of each rep for 3 second count.  The workout was good, my legs were feeling those lunges, but with tat height I was able to reel off 25m at a time until the last 50m or so (of the second set).  My shoulders were fatigued somewhat from holding the barbell OH, so I took good 25 seconds into my 2 minute AMRAP of hspu before I attempted any.  I manage to rattle off 3 sets of 4 reps each time. The last set of AD ME was really tough, quads were spent.