AM
Row 500 m easy
then...
Row 30 sec @ 90%
leg only row for 30 sec x 20
then..
Row 500 m easy cooldown
PM
A. PS - build to a good single much less than 1RM, then do that single every 30 sec for 10 sets
B. Snatch Pulls - 3 x 3 @ 130% of single in part A; rest 90 sec
+
2 sets:
10 DL 225#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 10-15
AD 90 sec @ 90%
rest 2 min
AM
Between 1:39 and 1:42 for average during 90%. Good session
PM
A)Staying away for now. Letting shoulder and wrist rest up.
B)Did these at 225
Completed the intervals. AD was not working so did not know cals. But I was 90% for sure. Last one hurt. Did 12 swings on KBS.
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