Tester Week; 13.4 & 5k Row

AM

OHS, build to a tough set of 3

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"13.4"

A. 185#

B. 96 reps... 1 less than last year 

I felt great the whole time my toes to bar are so much better than i was last year, but i just let the 15 c&j take me too long. only had 16 sec on the round of 18 so did 6 unbroken. Although i would have loved to see improvement from last year in my score, i saw improvement on how i attacked this work out (calm) and i felt better, but i didn't really push myself to "go there" as i was too afraid to burn myself too early, that 7 min flew by. 

8-- recovery after was quick, i felt good within a couple mins

PM

5k Row for time - damper 3

20:37.9 @2:03.8 ave 

compared to Aug 10, 2013 21:05.4

Felt good, last time my mid/lower back was my limiter, this time i guess my grip was most limiting, I had a big push at the end, maintained near a 2:05 pace till the last 1k and was able to speed up. overall pleased.

9-- recovery after was good, felt pretty tired for a few mins then felt good, but about 15 min later i got a splitting headache 

Aug 10th

AM - SL/CU int + MAP Low %'s (upper pull gym included)

AMRAP in 10 minutes:

5 Right Leg Pistols @ 16kg

3 unbroken Strict Pronated Chin-ups

5 Left Leg Pistols @ 16kg

3 unbroken Strict Pronated Chin-ups

6 rounds

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5 min rest

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20 min @ 75%:

400m Run

10 L Arm KB OHS @ 12kg

10 R Arm KB OHS @ 12kg

10 GH Sit-ups

4 rounds + 400m run, same as last week

9

PM - Rowing MAP

Row 5k for time - try to hold 2:05/500m

21:05.4

2:06.5 ave

This was hard for me, and I really thought I would be able to keep a 2:05 pace  I did some power strokes every 500m to get the pace down but I stopped doing that with 2k left just because I was getting too tired. I fell off the 2:05 with 1600m left. Low back was really fatigued. Glad that's over, the only other time I have done this I think was at a 2:15 pace

9

Nov 24th

HRV today: 91 green
Weekly score: 7

AM - MAP Low %'s - high volume

Row 5k @ 75% - damper 3

time = 22:01.4

average/500m = 2:12.1

Did a few power strokes every 500m to get the pace down so most of the time I was rowing slower than 2:12, but just trying to trick the machine. Felt good throughout, but still not sure how I would pace this if I were trying to row a 5k for time, long rows are a little tricky. 

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10 min rest

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20 minutes @ 75%:

10 Push-ups

10 unanchored Sit-ups

10 DL @ 95lb

10 Box Jumps - 20" - step down

100 Jump Rope Singles

6 rds + 6 DL

Jump rope singles took a few rds to get the rhythm down. I got the last set unbroken but the reps are not very fast.

PM - Z1 Running

10-15 minutes ankle, hip, and glute stretching

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20 minute Run @ 75% HR

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15 min Ice Bath

Completed the stretch and run, no access to a tub today