Nov 5th & 6th

AM - Rowing MAP

5 sets:

30 sec Row @ 500m PR pace

30 sec Row @ 50%

60 sec Row @ 2k PR pace

60 sec Row @ 50%

90 sec Row @ 5 sec per 500m slower than 2k PR pace

90 sec rest

500m PR pace = 1:39

60 sec estimated @ 1:57-58 pace

5 sec slower pace = 2:02-3

total meters = 1071m lowest 1087m highest

7... felt tired from monday

PM - Z1 Run

30 minute Run @ 50% - make sure you vary the route every time

7

Wednesday - BSq int (low) + Press + Oly based CP

A. Back Squat @ 20X1, quickly build to a tough 5

B. Fat Bar Shoulder Press, 1 tough rep per min for 15 minutes - all tough, try not to fail

C. 1,2,3,4,5 for time:

Power Snatch @ 145lb

OHS @ 145lb

Rope Climb to 15ft

A. 235#

B. 145# for all sets

C. 10:38--- i didn't have any shoes to climb the rope, could have driven home but that would have killed the vibe, tried to do it in my olympic shoes but they are plastic on the arches on the bottom and kept slipping and i don't want to mess those up because there aren't too many good looking Oly shoes available right now.. so I subbed 2 strict pronated pull ups for every rope climb since i do the 15ft in 2 pulls, figured it was a good alternative. 

PS as singles

OHS unbroken

Pull ups in sets of 2's for the purpose of the rope climb sub

8