Sept 4th

AM -  Rowing LP2/LEnd

Row 300m @ 1:39-1:41/500m x 5 sets, rest 6-8 min

59.9/1:38.8 ave

59.7/ 1:39.4 ave

1:00.2/ 1:40.4 ave

59.8/ 1:39.7 ave

1:00.2/ 1:40.4

Took 6 min rest before sets 2 and 3. Took closer to 8 min rest before sets 4 and 5. Overall felt good, this was tough but I didn't feel like I was going to die and the lactate build up wasn't as bad as its been the previous couple weeks, so making progress here.

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

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

Run 1k (goal is sub 4 min on each run)

3:58

+

5 min rest

+

Run 1k

4:02

+

5 min rest

+

10,9,8,7,6,5,4,3,2,1:

DL @ 135lb

Burpees - no jump @ top

4:42

+

5 min rest

+

For time:

DU's - 100,75,50,25

Chin-ups - 12,9,6,3

OHS @ 65lb - 12,9,6,3

5:15

+

5 min rest

+

For time:

Right Arm KB Snatch @ 16kg - 10,8,6,4,2

Left Arm KB Snatch @ 16kg - 10,8,6,4,2

Box Jumps - 24" - 10,10,10,10,10

5:23, stepped down on all box jumps

Notes: This session was tough, lacking a little energy going into the work out and each work out was tough. Went at 85% to 90%, but still thought I would do better than I did at that effort especially on the runs, but I guess a turn around points and a slight uphill could have some factor. Like the burpees with no jump at the top, those are great. DU's were finally better today, had a few trips the last times I have done them, and liked the last scenario most, enjoyed the movements/rep counts.