160926

Monday

A.M.

Row 3 x 10 sec MAX EFFORT, rest 2 min

1:21, 1:20, 1:19 peak

+

Row 1000m warm up- increase speed every 250m, last 250m should be at goal 2k pace

Complete. 

Rest 3-4 min

Row 2k for time: 6:52.8

1:41.2, 1:42.5, 1:44.6, 1:44.6

Goal was to maintain 1:40 (6:40)

All I had this morning. Had insomnia last night. Laid down at 930, couldn't fall asleep til close to 1. Not an excuse by any means, just an FYI. 

P.M.

A. Squat Clean, build to 1RM

B. Squat Clean @ 90%, 5 min AMRAP

Was smarter to bypass this for me today. 

Cleans Saturday and yesterday left me fried today. 

+

AMRAP 7 min

10 Power Snatch, 75#

3 Bar Muscle ups

114 (8+10)

+

Rest as needed

+

For time:

10 rounds

3 Power Snatch, 135#

15 Wallball, 20#

10:09