Sept 25th

AM -  Rowing LP2/LEnd

5 sets:

Row 30 sec @ 97% - damper 5

30 sec rest on Rower

Row 30 sec @ 97% - damper 5

5 min rest

160m/155m

152m/148m

151m/148m

149m/148m

151m/143m

This format was really tough. My first 30 sec interval I went way too hard, kind of forgetting how quick the 30 sec rest would go by. My goal for future sets was very high effort but repeatable. I was somewhat able to stick to this except for the last set, glad there was not 6th set.

PM - MAP Scenario's (Running 1st each time)

Complete the following, each for time @ 85-90% effort:

Run 1k - sub 4 min

3:53 -- runs felt good today

+

5 min rest

+

Run 1k - sub 4 min

3:58

+

5 min rest

+

For time @ 85-90%:

Wall Balls - 14# - 9,8,7,6,5,4,3,2,1

Chin-ups - 5,5,5,5,5,5,5,5,5

3:39 --felt great throughout

+

5 min rest

+

5 rounds:

30 sec KBS - 24kg 

30 sec Burpees 

Completed, this was the toughest one of the day. I don't remember my exact numbers but they were not consistent. I got winded quick and couldn't keep up with what I wanted to do.

+

5 min rest

+

For time @ 85-90%:

Push Jerk @ 95lb taken from rack - 7,6,5,4,3,2,1

Box Jumps - 30" (step down) - 10,10,10,10,10,10,10

7:31 -- consistent effort

i enjoy the higher box jumps