Friday, September 26, 2014

Training: 9/20/2014

AMRAP in 15 min @sustainable pace: (HR~160)
50m Farmer's Walk 2p/hand
Row 500m
50' HS Walk
2 x 5 reps Strict T2B, on a fat bar if possible
Results: 3 rounds + 100m Row
--5 min recovery--
AMRAP in 15 min @sustainable pace: (HR~160)
Run 300m
10 Hang Power Cleans 95lbs
10 Thrusters 95lbs
10 Burpee over Bar
Results: 4 rounds + 25m run
--5 min recovery--
HICT Row 15 min @HR<150 10="" damper="" div="" spm="">
Run 10 min @~10 min/mile pace (completed on airdyne)

Notes: Felt good going into this workout.  Warmed up for about 25 minutes with aerobic work and mobility before getting into this one.  First AMRAP wasn't too bad keeping my HR down.  Farmer's walks were all unbroken.  Held a 1:57 on the rower and that didn't feel too bad.  I did the HS walks out and back 25', they bothered my wrists a bit.  The rest went quickly and I was off on the run hitting a conservative pace.  All BB movements were done unbroken with about 10-15seconds rest between movements to keep the HR down.  I definitely could have pushed harder during this 15minutes but I wanted to stay with the prescribed intensity.  Burpees over the bar were the worst part because my quads were cooked.  Row was slow, didn't have much left.  There was lightning out so I finished the workout up on the airdyne.

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