9/23/12

Swim 100m x 5 sets rest 90 seconds  2:02.08, 2:21.65, 2:28.64, 2:23.42, 2:22.09
+
5 Rounds for time:
Swim 50m
25 Squast
15 HR push ups
12:55

Rest 3 hours

MAP training, all @ 85% rest 5 minutes between
6 Rounds:
10 Cals A.D.
10 Pull Ups
4:30ish, all unbroken

21-15-9
Deadlift 165
BJ 24" jump up step down
3:20ish, all unbroken except last set of DL 5/4

1 Minute DU  95
1 Minute 6 point burpees  13
1 Minute DU  90
1 Minute 6 point burpees  11
1 Minute DU  88

4 Rounds:
150m Row
15 GHDSU
4:?? 

5 Rounds:
12 WB 20lb ball
7 TTB
4:?? all unbroken

Wasn't planning on training twice today but my buddy brandon was doing this MAP and invited me.  Took everything easy and controlled.  Pec felt fantastic until 3rd set of WB started to feel it a little bit so took it slower.  Did the row/GHDSU as a partner wod, not sure on time.  Overall feel pretty good for doing lots of volume the past week.  Pec is feeling good and I'm excited to see how I do in 2 weeks at FitOber.