A) Row: Every :30 for 6:00 row 125m, 3min rest, every :30 for 4:00 row 125m, 2min rest, every :30 for 2:00 row 125m
Climb trees, play racquetball, and did a little partner "Grace" with an approx. 100lbs natural stone (back-and-forth for 15 reps each=30 total)
1/23/13
Warm-up: 3rds- 1 wall climb+10 shoulder touches, 5 burpee pull-ups
A) 9x3 DE axle bench press w/ 50% (145)+40lbs chains
B) 5x2 push press HEAVY (power clean from the ground)
C) 7min AMRAP- ascending ladder of hang power cleans w/ 185 and KIPPING HSPUs
Ex: 1 hang power clean, 1 HSPU, 2 HPC, 2 HSPU, 3 HPC, 3 HSPU.... (for total reps)
D) 1) 3x15sec L-sit on parallettes
2) 3x15 strict one arm rows w/ 2 pood KB (each arm)
B) 185, 205, 215, 225, 235
C) 76 reps
1/24/13
Warm-up: 500m strapless row
A) "Jerry"- 1mile run, 2k row, 1mile run
A) 21:16 (first mile was 6:10 and 2,000m row was 7:20 so do the math plus about :20 of transition time so do the math...)
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