Training Sunday September 2nd, 2012

2nd

AM

A. Power Clean Cluster, 1.1.1 x 3 sets, 5 min

B. Power Clean Cluster, 1.1 x 3 sets, 5 min

C. Front Squat @ 20X1, 3-3-3-3, 5 min

D. Press @ 11X1, 3-3-2-2, 3 min

E. Side Lying Powell Raises @ 4010, 4-6/arm x 3 sets, 30 sec b/t

A. 215,225,240

B. 255(1.F), 260, 260

C. 235,255,275(2), 275(2).   I need to lower the weight. I've been a bit too aggressive in weight selection lately and missing too many reps. 

D. 150,155, 165(1), 165(1)

E. 15, 20,20

PM

4 x 500m Row @ 95% effort, rest 8-10 min b.t sets (goal is to row 1:25-1:27/500m)

1:25.3, 1:25.4, 1:26.2 ,   1:59.1 

Done at 3 PM in ~90F heat but wanted to get back onto lake, so just did it then. 

Last effort was essentially a DNF. I wasn't sure I was even going to start the 4th one as I was in ROUGH shape after the 3rd effort. Legs, arms aching feeling almost heat exhausted.  After the 10 minutes of  rest I decided to start and hang on as long as I could keep a 1:27 pace.  That lasted about 100m then I started slowing and actually stopped for ~10s and was gonna just call it but decided to finish it out at a slow pace.  

On a side note the first two were comfortable and the first 350m of the third was strong. I think I am ready for PR at 500m, 1k, 2k and dead lift right now.