Wednesday, September 5, 2012

HBBS 1RM, 85% test and row sprints

Sleep:  10p-5:30a (dogs were restless)
Food:  7a coffee with cream, apple mid morning and mini luna bar, lunch at greenlife of mixed green salad with mixed veggies, olives, balsamic vinegar, and roasted chicken (with skin removed), and kale chips, post training protein shake, dinner of gf steak with 1/2 sweet potato, mixed green salad with olives, shredded coconut, and balsamic vinegar, popcorn w/ coconut oil and deli turkey for snack

Training at 3pm

A. HB Back Squat - build to a max
Hbbs 165#,10# off PR and just below parallel- definitely feeling Murph still

rest 10min
B. take 85% of part A and perform amrap with 30X1 tempo - 1 attempt
4 reps @140#

rest 10 min
C. Row 250 m @ 100% effort; rest 4 min x 6 - score as total time for 1500 m
Total time for row sprints - 5:26
Set times 
1- :53.1
2- :52.9
3- :53.3
4- :56.7
5- :54.3
6- :55.7

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