M 3.10.14

 Felt pretty good today… after a disappointing Saturday.

Warm-up: 2k row @ 2:10 – 2:15 pace + dynamic stretch

1A. Split squats w/ 35 lbs DBs 4 x 4-6 / 90 sec

 6 / 6 / 6 / 6;

1B. RDL @ 32×1; 4 x 6-8 / 90 sec

 176 lbs x 8 / 186 x 8 / 199 x 7 / 209 x 6;

2. Power clean – start @ 95lbs and build 10 lbs every minute to max

 Got up to 208 lbs – number was off from normal +10 lbs numbers because I was using kg plates.  3 lbs more than Thursday.

+
4 Sets @ 80 – 90%
500m Row
15 Burpees
2:00 Rest

Rd 1 – 2:50; Rd 2 – 2:57; Rd 3 – 2:49; Rd 4 – 2:44;  Last round was probably closer to 95% effort.  Felt good.

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