Friday 2-5-16:

3hr 30min /am+pm

Session 1:

1. Warm-up:

Row 500 meters at 2:00 pace 

Row 500 meters at 1:55 pace

Row 500 meters at 1:50 pace

Row 500 meters at 1:45 pace

(2000 meters)

= 7:26.3 (1:51.5 average pace). 

Stuck to the goal paces, good challenge. 

2a. Push Jerk; HEAVY 5-Rep from the floor:

= 95x6-115x5-135x5-155x5-175x5-190x2. 

Today's 5RM from the floor: 175lbs.

2b. For time:

30 Push Jerks at 80% of 2a (from the floor)

= 1:16 at 140lbs (80% of 5rm) (PR). 

1-15-16: 1:48.

Today: 1:16. 

(:32 second PR from three weeks ago!!!).

I went 20-6-4, stoked on this! 

3. 5-minute emom:

5 TnG Squat Cleans at heavier weight than C4W2 (+155lbs.) 

= 160x5-160x5-160x5-165x5-165x5 all TnG.

(5x5 TnG squat cleans from 75-77.5% emom). 

4. 5 rounds for time of:

Row 500 Meters

21 Back Squats (135lbs.)

7 Muscle Ups 

Rest 2 Minutes b/t Rounds

= 3:35, 3:53, 3:57, 4:06, 4:14.

Total time 27:45.

Row at 1:48.2 avg/500m pace.

Back squats 21 unbroken for all 5 rounds.

Muscle ups 7 / 7 / 6-1 / 6-1 / 5-2.

+10-minutes of Assault Bike at easy pace.

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Session 2:

5. 7-minute amrap:

5 Squat Cleans (155lbs.)

10 Handstand Push-ups 

= 7 rounds even. 

Rest 5 minutes then...

6. 21-18-15-12-9 reps for time of:

Calories on the Assault Bike

Bar Facing Burpees

= 8:53. 

Total time 20:53.

Squat cleans TnG for 1 round, then singles.

Handstand push-ups all unbroken.

Assault bike at 345-500 watts.

Burpees really fast. 

+3-minutes of hip flexor stretch per side (at home).