26.30.2014 - AM Rowing Intervals + PM Training

AM

60s row @90-95%
30s rest
x10
- rest 4 minutes between 5-6

293m, 293m, 292m, 292m, 299m
295m, 291m, 290m, 291m, 297m

PM

A. Front squat, build to a heavy double
60, 80, 100, 110, 120, 130 - It just asked for a heavy double so stopped here. This is the heaviest i've front squatted for a double in well over 6 months!

B. CGBP; 10-8-6-4-2; 2 minute rest
62.5, 72.5, 8.25, 87.5, 92.5

3 min window
3 rnds of
10 thrusters @45kg
10 lateral burpees

if complete in 3 min you have another 3 min to complete another  3 min etc....

2+18 - Too much bitch in my heart today! Legs were sore as a muthafucker. Really slow through the middle set of burpees. Only decided i wanted to get into the second 3 minutes when i got to the last set of burpees and tried to sprint them. On another day i think i can push into if not very close to the 9 minutes!

21.02.2014 - Technique Work, Squat Jerk PB and Rowing Intervals

30 minutes weightlifting technique work
Stayed very light and worked mainly on snatches, a few T&G squat snatchs, some hang and hi-hang. Also did a few C&J variations, started to mess about with the squat jerk and worked up to 80kg as i have never actually been able to do it previously! I did this all in my nanos with the main focus being my receiving position and footwork.

30s row @90%
30s rest
x8
rest 5 minutes
x3

146 - 148m 1:42.1/500m avg
146 - 153m 1:40.6/500m avg
146 - 153m 1:39.0/500m avg