THURSDAY november 7th, 2013

MORNING session- 5:30am
went to bed about 9:30pm and woke up @ 4:50am. felt pretty tired this morning. 
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E2MOTM x 10 sets
    125m row
    5 power clean @ progressive weights (start light and work up)
row times- 27.8, 26.8, 26.3, 25.9, 25.8, 25.3, 25.3, 25.0, 24.5, 24.1 
clean weights- 135, 155, 175, 185, 195, 205, 215, 225, 235, 245 
didn't warm up too much before this piece. foam rolled a little while and did a set of cleans with just the barbell. used the first few sets to get the body going. rows felt good and easy, and the cleans felt solid. legs were starting to fatigue a bit in the last 2 sets of cleans but was able to finish each set well. 245 wasn't a max set but heavy. 
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TEMPO AD
    15:00 total- 5:00 @ Z1, 5:00 @ Z2, 5:00 @ Z3.
        walk rest 1:00 after each 5:00 section.
Z1- 163-180 watts, Z2- 194-210 watts, Z3- 220-246 watts
this went well. the first 5 minutes was used to shake the legs out from the cleans and row. the second 5 minutes began to get the lungs involved, and then the third 5 minutes was lungs and legs. felt good at these paces, and am getting more accustomed to the AD again. 
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AFTERNOON session- 4:30pm
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3x12 GH raise
3x8 roll to candlestick
these are getting easier and easier each week. will probably begin to add weight on the raises. see how it goes. 
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12:00 AMRAP
    15 kb swings 70#
    15 GHD sit ups
    50m farmer's carry 70# kb's
5 rounds + 15 kb swings- holy forearms. kept a consistent pace throughout the workout. forearms were really starting to feel it during round 4. solid work throughout for the 12 minutes. 
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10:00 row @ Z1
2417m (2:04.30/500m). good pace on this. was a good way to shake things out after another good day of work. volume is pretty high right now and have been doing well recovering with it.