Sunday, July 27, 2014

2 rest days, Saturday July 26, rest day

rest on Thursday Friday and Sunday. Was feeling run down, needed a bit extra rest.

Saturday

A. clean and jerk-- build to a max in 10mins.  Start timer when you get to 75-80% of 1RM.

255.  post surgery best. cleaned 265 easy but was light headed standing up. Haven't stood up with enough heavy cleans yet.

rest as needed

B. Row 500m
rest 90sec remaining in the rower 
Row 500m

*score is first 500m row, plus second 500m row. set rower to have the rest so it is exact.

1:28.3, 1:27.7.  2:56 total. good god the pain.  6 minutes on back with numerous fails at getting up.

rest 15 mins. Not close to enough time.  Needed 30 mins to recover. I was barely moving at start. 

3 rounds at 90%
Row 500
50 DU's
Run 400m
time cap is 20 minutes

16:35. 

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