October 31, 2015

Warmed up with 3 sets: 30 Dubs, 6 Front Squats (#85, 105, 125)


A. Front Squat; 6x6; rest 2min bw sets 

• #135, 145, 150, 155, 165, 170
• felt good - first time in a long time!

+
Row 500m @ 2:06/500m pace
10 Hang Power Snatch @ 65#
10 Burpees AFAP
rest 2min
x4 sets 

• Well, I guess doing Front Squats first is one way to see how much I use my quads in rowing - I DO!!! This was TOUGH on my legs! Couldn't keep pace:(
• Set 1: 2:04.4/500 M + UB HPS & Burpees = 0:00 = 3:33 (time = 3:33)
• Set 2: 2:10.8/500 M + UB HPS & Burpees = 5:33 - 9:21 (time = 3:48)
• Set 3: 2:12.0/500 M + UB HPS & Burpees = 11:21 - 15:10 (time = 3:49)
• Set 4: 2:10.5/500 M + UB HPS & Burpees = 17:10 - 20:55 (time = 3:45)

+
15min easy assault bike /recovery