Thursday, January 16, 2014

1/23


1. Active Recovery: do something for 10-15 minutes to get your blood circulating

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

1 comment:

  1. Rested yesterday, so here is what I did today:

    Worked out at BCCF

    Pulls:
    A. Hang Clean: 4 x 2 @ 75% (105#)
    B. Clean Pull off 3" riser: 5 x 4 @ 85% (125#)
    C. Snatch Pull off 3" riser: 5 x 4 @ 85% (95#)

    *Pulls felt great today

    WOD:

    A. Row 500
    30 Burpee over Erg
    at 6 mins, start B.
    B. 12 S2OH (95#)
    12 T2B
    at 12 mins, start C.
    C. 14 Front Rack Lunges (95#)
    10 Box Jumps (24" box)
    at 18 mins, start D.
    D. Row 500
    30 burpee over Erg

    Did all of the work -2 T2B in B. I had about 2 mins to rest between A. & B., no rest between B. & C. and about a minute to rest between C. & D. D. was a mental challenge - definitely breathing hard. My first 500 meters was done in just under 2 mins, the second 500 at 2:05 - rowing felt solid. I kept between 22 and 25 strokes per minute, really pushing hard with my legs and resting on the recovery.

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