Tuesday 4th September - 2012

ALP2 x 3 (mixed) + ALE1 x 5 (single)

3 sets @ 95-97% effort
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grinder strength
15 Burpees
Rest 4min
+
Row 300m @ near all out effort
Rest 3min - not moving
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort


Notes:

Thrusters completed @ 47.5kg

0.49secs, 0.49secs, 0.48secs

Rows:
Set 1: 1:33/500m
Set 2: 1:35/500m
Set 3: 1:38/500m
Set 4: 1:37/500m

thruster form, could've been better i think, although my forearms are quite sore still from the pull ups in between where the bicep meets forearm, but felt good.

Rows were tougher, tried pushing through lactic build up.