30th
10 min Row @ 2:00/500m
+
3 x 3 minute Run on Flat @ 80-85%/3 min walk
+
3 x 2 minute Run on Flat @ 85-90%/2 min walk
+
3 x 1 minute Run on Flat @ 90-95%/1 min walk
+
10 min Row @ 2:00/500m
row complete
810m, 800m, 800m rested 3 minutes before 2 minute sets
540m, 530m, 500m rested 2 minutes before 1 minute sets
340m, 300m, 300m
row complete.
Feeling pretty good on the runs lately.
29th
Med Ball Throwing, 1 max effort toss every 30 sec for 10 minutes - 15lb object
+
3/leg Alternating Single Leg Bounding into 5 sec Sprinting ALL OUT x 10 sets, 1 min b/t sets
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Above Knee Power Snatch, 3-3-2-2-1-1, 1 min - lite loads, focus on receiving bar OH properly
+
4 sets:
30 sec Row @ 97% - damper 5
30 sec rest on Rower
30 sec Row @ 97% - damper 5
4 min rest
+
10 min extra rest
+
Complete 1 round per minute as fast as possible for 4 minutes:
7 DL @ 225lb
7 Burpees to 6" OH
Med ball throws complete
Sprints complete.
Hang Power Snatches 115,120,130,130,135,140.
Rows pace per 500. 1:19.3, 1:25.2., 1:21.5, 1:24.7,, 1:22.8, 1:28.2,, 1:23.7, 1:27.7.
DL/burpees - complete 30s,30,31,31 per round.
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