Friday november 15th, 2013

morning session-
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AD/ROW work
   row 5:00 @ 1000m pace + :20/500m (1:57)- 1288m (1:56.40/500m)
  --rest 1:00--
   AD 30 cals @ 90%- 1:24
  --rest 1:00--
   row 4:00 @ 1000m pace + :15/500m (1:52)- 1080m (1:51.10/500m)
  --rest 1:00--
   AD 30 cals @ 90%- 1:25
  --rest 1:00--
   row 3:00 @ 1000m pace + :10/500m (1:47)- 848m (1:46.10/500m)
  --rest 1:00--
   AD 30 cals @ 90%- 1:26
  --rest 1:00--
   row 2:00 @ 1000m pace + :05/500m (1:42)- 592m (1:41.30/500m)
  --rest 1:00--
   AD 30 cals @ 90%- 1:22
  --rest 1:00--
   row 1:00 @ 1000m pace + :00/500m (1:37)- 316m (1:34.80/500m)
  --rest 1:00--
   AD 30 cals @ 90%- 1:20
this workout was tough. the 1:00 rests were enough to get the breathing back in check, but not enough to get completely recovered for the next go. quads were starting to burn pretty good. 
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afternoon session-
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3x10 front squats (light), rest 1:00.
185, 200, 215. 
3x10 strict supinated ring rows, rest 1:30.
completed (feet on 20" box) 
front squats were easy sets, legs were definitely tired from the morning row/AD though. worked through the reps at a quick pace. ring rows went well, need to continue working with the keeping a good plank. 
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INTERVAL work
   5 rounds, rest 3:00 between rounds.
       30 lateral jumps over parallette
       20 hand release push ups
       10 deadlifts 275#
1:10, 1:07, 1:06, 1:03, 1:02. 
very happy with this workout. I need work with the quick bursts, and that is exactly what this was. wasn't in need of a grinder. hand release push ups felt good (usually feel terrible).