Thursday, January 9, 2014

Garage (am)

Row 2K (Z1)

8.57.5; 2.14.3 (22) (151)

Then, 12 x 35 double-unders (OTM)

Row 2K (Z1)

8.57.6; 2.14.4 (23) (151)

Garage (pm)

5 rounds, each for time, of:

Row 250 meters
12 pistols (alternating)
12 ball slams (40)

Rest 90 seconds between rounds

2.30, 2.50, 2.40, 2.33, 2.37

DL 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 75%; 1 x 6 @ 80%

185; 220; 235; 275(f); 290 (DNS)

Notes:  Mixed things up slightly this morning by incorporating some double-unders.  I didn't like it much, though.  Double-unders were terrible this morning.  No explosive jumping power in the legs that early.  Second 2K was awesome and I fell into a perfect aerobic rhythm.

These intervals was a nice challenge.  Variability in time was due to some failed rep on pistols.  Otherwise, I maintained a sub-1.50 pace on the rower and cycled through the ball slams nicely.  This was the most pistols I've ever done and probably the best, particularly on my right leg.  Deadlifts proved to simply be too heavy.  C.J. prescribes them as full reset on each rep -- no touch-and-go.  This is absolutely brutal for high-rep sets.  I only managed 5 reps at 275 and called it quits.  I was starting to lose positioning badly and didn't want to derail my training.  I will continue his deadlift progression, but will continue to use my judgment as to when I've had too much.