November 28th 2013

28 Nov 2013

  1. PCx 1 PJ x2 rest 2 minutes x6: 145, 155 for remaining
  2. Split Jerk 1.1 Rest 10 Second/Rest 3 Minutes – Tough but not submaximal, work on driving under bar: 145 for all
  3. Bent Over Torso Row HEAVY 4-6/arm rest 45 sec between arms: 30, 35, 40
  4. EMOM 10 Minutes – ODD – 2 MU – unbroken if possible         Even – 5 Burpees AFAP
    all unbk – 1st min

+

5 Sets @ 80%

30s Shoulder to OVH w/ 65#:  20, 19, 19, 20, 20
1 Minute DU: 62, 61, 64, 65, 65
30s Kipping Pull ups: 8 all 5 rounds

Rest 2 Minutes

Then

Rest 7 minutes

Then

5 Sets @ 90% – Stay aerobic, don’t go into lactate – try for same times

Row 500m

Rest 2 Minutes

Split times:
2:02.0
2:02.8
2:03.8
2:03.4
2:03.3

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