Thursday, January 6, 2011

A1. 500m row warmup
A2. CFWU x 3
-sub ring rows for pullups and bar press for ring dips

B. "Jackie"

For time:
1000m row
50 thursters, 45#
30 Pullups

Time - 6:03[PR]
-Previous PR was 6:29 on 10/2

C. Front Squat 3-3-3-3-3
-increase weight each time
185-205-225-235-245[F2]-245[PR]

Notes:
Jackie was rough. Did the row right at 3:30 and the thrusters unbroken. Used the butterfly pullup and lost my grip at 26. It would have been sub 6 minutes had that not happened.
Rested ~30:00 then did the front squats. I missed the 2nd rep of the first set of 245 in the bottom. My back rounded too much and i couldn't get it back up. 2 solid PR's for the day.

Nutrition/Supplementation:
100% Paleo for the day.
15g BCAA's, ~3g fish oil, 1 tbsp. Chlorophyll, 10,000 I.U. Vit D, 1g Vit C.