July 6th , 2012 training.

 July 6th 

 6:40 AM

5 x 18 sec Sled Sprint ALL OUT @ 50% BWT on Sled, 4-5 min b.t sets

+

5 x 35 sec Row @ 500m PR, 4-5 min b.t sets

+

3 x @ 95-97%:

15 touch n go Power Clean @ 115lb

15 Burpees

Rest 6 min b.t

sled sprints w/ 100# attached.  100 yards, 97,95,90,92 yards.  


~12 minutes rest to load sled back into car and drive 0.5 miles home. 

row sprints.  214m, 215, 214, 209,209.  first three were at or under 500 PR (1:21.7). Last two were at 1:23.7. pace. right quad was throbbing getting tight by end.


~12 minutes rest for bathroom break and to make sure I was still alive.  

58s,61,61. grip was throbbing something fierce after sets 2 and 3. really really achey. I went right from front rack to ground on all PC hoping to save grip, since last time same thing happened, but still had intense aching in grip. 


These sessions are BRUTAL.  Leave me whipped halfway through and wanting a nap after. Really wiped out after. I think this is where I can make some improvement though so I am pushing through.