Sunday 5.19.13

AM - Squat/Quad based stamina based tester

For time:

15 HSPU

50 Wall Balls - 14# to 10 ft

15 HSPU

50 Pistols 

15 HSPU

50 Alternating DB Power Snatch @ 50lb

15 HSPU

15:46 (there is a possibility this was 14:46...I walked around after and sort of forgot my time). Clock was at 8:00 when I got to the DB snatches. The first 25 reps of those took a really long time, but then I figured it out and got a good rhythm going. I realized how important it is to cycle a few reps quickly, versus hunching over the dumbell after each rep. HSPU's felt good, first and last sets unbroken, middle sets were 10/5

PM - Row MAP Low %'s

5 x 1000m Row @ 75%, 3 min b/t sets - damper 3

times: 4:25.1, 4:24.4, 4:24.2, 4:23.2, 4:23.2

avg 500 pace: 2:12.5, 2:12.2, 2:12.1, 2:11.6, 2:11.6

tried to push my pace a little here to get my rowing better for Jackie, this was kind of tiring but I still felt good.