Day 1
A. Aerobic Power Intervals
5 x 1000m row, rest 3:45 btw sets
1:46.9 (3:33.8)
1:47 (3:34)
1:46.8 (3:33.7)
1:46.4 (3:32.9)
1:47.1 (3:34.2)
+
B. 4 x AMRAP (-1) cgbp 230# from last week, rest 2-3min btw sets 6/6/5/4
C. 4 x AMRAP (-1) weighted pull-ups @ 55#, rest 2-3min btw
sets 3/3/3/3
Day 2
AM
A1. 12sec AD sprint, rest 2min then A2 18/17/16/17/15/14
A2. 12sec sled push @ 375#, rest 2min then back to A1, x 6 62’/56’/24’/54’/34’/58’
(repeat 150908)
PM
A. 12min to build 1RM clean & jerk, rest exactly 5min
then B 245#
B. AMRAP 4:00 @ 85% effort
1+8 Failed on 3rd C&J / 1+13
5 wall climbs
3 c & j @ 85% of A
10 unbroken double unders
rest 10-12min, x 2
C. body maintenance
I believe I was sick the rest of this week.
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