Monday, May 16, 2011

WEEK 3, Day 11

AM:

A1. 500m Row, easy
A2. General warmup/ROM/Mobility

B. 5 rounds for time of:
15 OHS, 95#
10 Deadhang pullups
400m Run

Time - 20:35

C. SWIM
-1000m CSS, 80% effort - 19:02
-3 x 100m CSS @ 2:00 intervals

D. 10 x 100m sprints @ :15 rest

PM:

A1. ROM
A2. General warmup

B. Bench Press, 1 RM
195

C. Not for time:
20 Bench press @ 80% 1 RM - 155#
100m OH walking lunge, 45# bar
1500m Row

D1. 100 4-ct flutter kicks, 50 straight legged situps
D2. Stretch

Notes:
Tomorrow is a rest day, so I hit it hard today. Everything felt good today. The Dh's pullups were tough due to the OHS's. Good day of training.

Tuesday, April 26, 2011

A. light warmup and double unders

B. Rowing Intervals

4 x 500m row, rest 2:00 @ 80% RPE

1) 1:43.0
2) 1:43.9
3) 1:44.7
4) 1:43.6

Notes:
Just wanted to break a sweat today and loosen up a bit for the CF Sectionals WOD 6 tomorrow.