Friday December 20th, 2013

@ 5:45am   
1000m row 3:53.20 (1:56.60/500m)
10 calorie AD :25
800m row 2:59.20 (1:52.10/500m)
20 calorie AD :47
600m row 2:07.70 (1:46.50/500m)
30 calorie AD 1:11
400m row 1:21.50 (1:41.90/500m)
40 calorie AD 1:46
200m row :38.60 (1:36.80/500m)
50 calorie AD 2:17
(1:00 rest between each station)
the 40 and 50 calorie go's on the AD6 were brutal. legs were heavy, and the middle portions of each were tough. this is a good start on this type of workout, going to begin to work in longer hard go's on the AD. 

@ 4:30pm   
a) emotm x 10:00- 5 deadlifts 
      @ 225, 245, 265, 285, 305, 325, 345, 365, 385, 405
b) 5 rounds (rest 2:00)
      9-6-3
        pull ups
        alternating pistols
        box jump overs 24"
1:51, 1:52, 1:48, 1:45, 1:45
good day overall. the 40 cal and 50 cal go's on the AD in the morning session were brutal. legs were blown up. need to get the 40 cals under 1:40 and the 50 cals down to 2:05 to be happy with them. the afternoon went well. deadlifts got hard eventually. lower-mid back was getting blown up. definitely something to build off of in the coming weeks during this cycle.