Tuesday April 15th, 2014

   session 1   
a) 1000m row @ z1
(base following intervals off 1000m PR (per 500m pace)
b) 1500m row @ + :11
--rest 4:00--
c) 1000m row @ + :10
--rest 3:00--
d) 1000m row @ + :07
--rest 2:00--
e)  500m row @ + :02
f) 5:00 AD cool down 

   session 2   
a) 3 rounds (not for time) 
     1) 10 calorie airdyne 
     2) 10 ghd sit ups 
     3) 10 wall balls 25#
b) clean and jerk %'s (every 1:30) 
      1) 5x2 @ 60, 65, 70, 75, 80%
      2) 5x1 @ 85, 85, 90, 90, 90+%
c) back squats (5x5) (rest 1:30) 
      --> add 10# to each set from last week 
d) for time: 
      30 calorie airdyne 
      30 handstand push ups 
      20 calorie airdyne 
      20 handstand push ups
      10 calorie airdyne
      10 handstand push ups