161114

Monday

A.M.

Row 3 x 10 sec MAX EFFORT, rest 2 min
Peak pace 1:18, 1:17, 1:17

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Row 20 sec on

40 sec off

30 sec on

30 sec off

40 sec on

20 sec off

Complete

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Rest 3-4 minutes

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Row 500m for time: **don’t hold back here

Rest 90 sec (stay in straps)

Row 500m for time:

**this should hurt, make it count…

**video this if possible

1:25.4, 1:33.4

https://goo.gl/photos/9HPoMYjZNwtU5t3R8

P.M.

A. Squat Clean, build to 1RM

305. Psyched myself out. Went from 305 to 325.

Gotta get over fear. 😬
Gotta improve position off ground (first pull). (And just pulling heavier loads for feel).

B. Squat Clean @ 225, 30 reps for time:

4:40

https://goo.gl/photos/7DNPQv7myvH8eY1Z6

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“Karen”

150 Wallballs, 20# for time **go all out on first set for max unbroken, then finish **note unbroken set

4:46, 110 ub, then 20, 20.

https://goo.gl/photos/m8K5iiVVn9paBVyT8