24 December

Training (1130p)


Warm-Up
15m Mobility


6m AMRAP
2 Strict MUps
6 AS
6 Push-ups
6 Box Jumps


Row 1k @97%  (goal is sub 3:10)
*3:04 (PR by 3 seconds)
**Kept pace around 1:33-1:34 and then sprinted the last 125m

Rest 20 min

3 rounds for time @ 97%
10 squat clean 135#
10 ring dips
*2:43
**Went U/B on everything but paused at the hips on a few of the Squat Cleans in 3rd Round. This really hurt the quads, had a ton of lactic acid in the 2nd and 3rd round. Dips felt great. 

Rest 20 min

"Fran" @ 97%
*3:14
**This was crazy painful. Mentally it took a lot to get up for this last part. Definitely a good test and was glad when it was over. Went U/B through first round and then broke up thrusters of second round 9/6. Pullups were U/B on all and felt pretty good. +
20 min z1 airdyne

*Had to sub rower as our Aerodyne broke yesterday. Will order a few parts and should have it up and running soon. 


*Felt good today after everything was over, definately a challenging week and feel like I am turning a corner a little bit. Can't wait to start next week.  

Training Video
http://vimeo.com/34252028