6/10/2012 Training

part 1
for time
500m row
50 wall balls
500m row
50 burpees
500m row
10:34


2hr rest
part 2
5 RFT
20 T2B
20 KBS 2pd
11:55 (1st round done UB in 1:05)

2hr rest

part 3
100 2pd KB Snatch for time [50ea arm]
10:09

Goal: Sub 10 on each part

Part 1 Notes:  As stated in goals was realllllly shooting for sub 10.  Was on pace till the burpees...I hate burpees lol.  1:47 row, Wallballs Unbroken, 2nd row in 1:55...got off the rower at about 5:57 to start burpees and did 40/10 in about 2:38.  Got on the rower for my last 500, at around 9:34 and rowed close to a 1:51 for the final 500m.  It was close, legs just got lactic during the burpees and couldn't push the pace.  Hamstrings/lower back were really sore/tight from yesterday...took a long warm up to get them moving.

Part 2 Notes: Lost count (Either did 5 rounds or 6) but I'm 95% positive this was the time for 5 rounds.  I did the first round in a little over 1 minute but dropped off from there.  2nd round was done at 3:34 and 3rd round was done at 6:00 on the dot.  Hand started to rip on 4th round which really slowed me down.  Overall it was just grip, breathing and HR were fine whole way through but Couldn't do T2B or KBS for big sets.

Part 3 Notes:  Hands were killing me the whole time through this.  Tried to do 10 reps a minute and was on pace almost the whole way through till the last couple sets.  Tried to speed it up at the end to make the cut off but had 2 reps left on the left arm when it hit 10 minutes.  Close...if I were to do it again I think I could be in the 9:45 range.  When I first picked it up for the first few snatches it felt super heavy...honestly wasn't sure if i'd make it through.  Good mental test.