06/18/2013 - AM Row & PM Training

AM
Row 500 m easy
+
Row 30 sec @ 90%
leg only row for 30 sec
x25
+
Row 500 m easy cooldown

Not as fast this week....all efforts 1:41.5 - 1:42

PM
A. PS - build to a good single much less than 1RM, then do that single
every 30 sec for 12 sets
B. Snatch deadlift - 3 x 3 @ 130-140% of single in part A; rest 90 sec
+
2 sets:
10 DL 245#
AD 90 sec @ 90%
rest 2 min
+
2 sets:
KBS 2pd x 12-17
AD 90 sec @ 90%
rest 2 min

A. No snatching, shoulder/wrist
B. 235,245,245

Completed intervals. Not as bad as last week. NO counter for AD but I was goin tough.