Wednesday March 26th, 2014

   @ 5:45am   
5000m row @ z1 
(every 1000m, perform 10 ball slams 30#) 
completed. took around 25 minutes to complete this. felt much better when I was done than when I woke up. had to get the body and mind moving this morning. slept like a rock but woke up pretty tired. 

   @ 5:00pm   
a) 3 rounds (not for time) 
     1) handstand walk practice 
     2) 10 db push press 40#
     3) 10 wall balls 25#
b) 5x5 bench press (heavy) (rest 1:30) 
205, 225, 245, 260, 270. this may be a 5-rep PR, I am not sure. felt strong though, my pressing has felt strong in general the last month or so. 
c) 6:00 amrap 
     1) 10 calorie airdyne
     2)  6 shoulder to overhead 155#
     3) 12 toes to bar
4 rounds + 10 calories. stayed consistent through all the rounds. toes to bar were broken up into 7/5 on rounds 1-3 then were done unbroken on round 4. felt good and sharp. 
--5:00 break--
d) 6:00 amrap 
     1) 100m row
     2)  6 alternating kb snatch 70#
     3) 12 wall balls 25#
4 rounds + 68 meters. moved through this well, other than 2 no reps on wall balls for not going above the target (were close, but decided to no rep). the rows were done about 1:42-1:43 pace. 
--5:00 break--
e) 6:00 amrap 
     1) 100m shuttle run (50m out and back) 
     2)  6 deadlifts 255#
     3) 12 hand release push ups
5 rounds + 30 meters. was able to hit all the push up sets unbroken, with slight pauses at the top of later sets, which is much better for me compared to what it usually is. the deadlifts were unbroken and felt smooth. just tried to run at a solid pace.