DWM Tues 3/3/15

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Tues 3/3/15:
Got some good sleep on Monday night, about 8.5 hours. I was pretty sore in the forearms, lower back & traps throughout the day. Didn’t have any real trouble with the workout though.

I 8
C 10
E 10
Solid work today, no distractions and I enjoyed the 1 hour of work with some good breathing and sweating.

Warm-up:
2-4 Rounds @ building from Z1-> 85%
60sec Row
8 CTB
8 Alt Pistols
60sec Row
10 Box Jumps @ 30″ (step-down)
10 Wallball
Not much to report here, pistols were hard in the warm up, but they got better as I went. We did 4 rounds. Video below.

+
Row – 2k @ 85% effort
Solid effort here, I rowed a pretty easy 7:41.
Rest 3min

30sec Row @ 85%
30sec DU
30sec DB 2arm STOH @ 45# ea hand
Rest 30sec
x5 sets
This was freaking hard. I didn’t realize how difficult it was going to be to do the shoulder to overhead breathing that hard. I made it work though. Video below.


Rest 3min

Row – 2k @ 85%
After everything that we’d already done I was going to be surprised if I could row sub-8 minutes here, but I did. I rowed a 7:54 and it hurt the whole way from breathing to muscle fatigue.
+
Row – 15min @ Z1/Recovery pace (HR=100-150 BPM by feel)
This was a nice way to finish, but I was drenched in sweat after all the work this day.

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