Tue 14FEB17

AM
A)
Row 700m @90% Aer
rest walk 2 min
x4
rest 5 min
x 2 sets
– SUSTAIN high power

1. 2:32.6 (1:49.0)
2. 2:32.5 (1:48.9)
3. 2:32.5 (1:48.9)
4. 2:32.3 (1:48.8)
5. 2:32.5 (1:48.9)
6. 2:32.2 (1:48.7)
7. 2:32.2 (1:48.8)
8. 2:32.3 (1:48.8)

PM
A) Back Squat @20X1; 4 @325#, 3@345#, 2@365#, 2@385#, 2@405#; rest as needed

Completed no problem.

B) Hang clean from blocks: bar at mid thigh; 3 reps – every 2 min x 6 sets

185, 205, 225, 240, 250, 255

C)Amrap strict HSPU -6″; rest 3 min x 4 sets

12, 11, 8, 8

D) FT:
30 TTB
50 wall ball – 30#
Ski 800m
50 wall ball – 30#
30 TTB

9:48

T2B: both unbroken. BOOM!
WB: both 30/20
Ski: about 2:04 avg pace. Still figuring out pacing on this thing. Probably too slow here bc I recovered quite a bit.

*pic from beginning of December

E) Cool down AB 10 min EASY

Doing now.

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