Dig a Hole

In the morning:

Row sprint 250 meters @ 97-100%
rest 2 minutest x 5 rounds

time / 500m pace / strokes per minute
56.0 / 1.52.0 / 34
57.1 / 154.2 / 34
57.9 / 1.55.5 / 33
58.5 / 1.57.0 / 32
1.01.4 / 2.12.8 / 31

I totally screwed this one up. This workout is from OPT or GymJones, not sure which one. It was supposed to be 5 rounds – rest 10 min – another 5 rounds. The efforts were also supposed to be progressively faster, not progressively slower. As usual, I started out too hard and dug myself into a nice little hole.

It was a dark hole, but not very cold.

Also, I this cycle I am trying Gant Grimes’ EZ Hybrid program. Today’s conditioning workout was supposed to be 70% effort for 10 minutes, not 100% effort for five minutes. Gar! What was I thinking?

In the evening:

Power Snatch – Moderately heavy single on the minute for 10 minutes
63#

Back Squat – 5/5/5+
97# / 111# / 126# (5 reps)

Bench Press – 5/5/5+
60# / 70# / 79# (7 reps)

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