Saturday 4.12.14

AM - DL int + Chipper

Rating = 8

Deadlift, build to a tough touch n go 5 - remember, no bouncing allowed AND only ONE tough set

245

+

For time:

10 rope climb to 15ft

15 burpee bar muscle-ups

20 power snatch @ 95lbs

25 box jumps onto 32" box - don't kill your self, thx

30 front squat @ 95lbs

*I did this in 12:38 with 135lbs and 40" box

13:43. Rope climbs took 3:00. Then I went hard on the snatches, sets of 4, expecting to recover a bit on the box jumps. But that was not the case, and I died on the front squats. I wanted to do 10's on the front squats, but I did like 8/5/5/4/4/4. My legs were shaking a lot, I just hit a wall. 

PM - single modal MAP 

Rating = 9

5 sets @ high effort:

90 sec Rowing

90 sec rest

90 sec AirDyne

90 sec rest

Average row paces/500m = 2:02.6, 2:01.6, 2:01.2, 2:00.9, 2:00.3. Airdyne cals = 33, 33, 36, 37, 36. I just recently bumped my damper up from 3.5 to 4.5 on the rower, and I'm getting used to it and I like it so much better. I think I can start rowing a littler harder now, because my legs have not been getting so fatigued like they used to.