8/11/14

AM Workout (1300) 

Not really the AM... but it was the first session of the day. Had a solid workout in my school's gym, I'm really stoked they have a rower. Was going for 600m repeats at 1:49/500m... felt too easy so I pushed the pace each interval, got taxing after a while. Solid session, I love rowing.

Row 8 x 600m @ :60 rest

-2:10, 2:10, 2:06, 2:05, 2:04, 2:03, 2:02, 1:57. Solid effort, lungs feel solid, I love rowing!

Rest 10 minutes then...

Super Easy 1000m cool-down row

-4:10. Then rolled out my legs for about 10 minutes.


PM Workout (2000) 

Got in the gym for a quick class workout, was a solid short session.

A.
Long warm-up with class, included a 1600m run that turned into a race haha.

B.
Every 2 minutes for 16 minutes (8 sets):
High Hang Power Snatch + Power Snatch without moving feet @ 65-75% (145# - 168#) of 1 RM Snatch

-4 minutes @ 155#
-4 minutes @ 176# ... went a little over 75% but everything felt fine.

C.
AMRAP 9:
20 Box Jumps (30")
10 KBS (72#)
20 Air Squats

-4 rounds + 4 box jumps. No matter how long I do crossfit... 30" box jumps still blow. Tried to go as hard as possible, fun little WOD. Usually would not program box jumps, but they were on the board so I went ahead and did them.

D.
~1 mile run home with my backpack on... pushed the pace, was in a hurry.