Training 3/14/12

Sleep 8/830-4a   Not enough.  Challenging to go to sleep when the sun is still fairly high in the sky.

AM Training 9:30
Protein & refuel drink beforehand at 8:45.  Quite hungry around 8a.

For time @ 97%
10 muscle ups
100 push-press @ 50lbs
1000m row

Muscle ups went: 4,F,1,1F, 2, 1F, 1 complete @ 3:54
100 push-press split into : 20, 10, 10, 10, (6:35) 15, 12 (8:06), 12, (8:50), 11 (9:31)
1000m row took about 30-35s to turn it on, program the 1k and start
Had my eyes closed during most of this, but was holding 1:57/1:58 for first 300m or so and then it started to suck.  Thighs burning and reminiscent of the 1k row at the end of the 1k run, HSPUs 1k row at regionals last year.  I think I pulled a similar split as well.  
Here is what the 5 200m split paces said: 2:01, 2:02, 2:09, 2:11, 2:08.  4:13.2 blah

Overall time 14:15
Learning: I was pulling 1:57/1:58 for bits during the first minute.  Felt fine during the time, but then thighs started to burn and it sucked.  Whereas 2:05 pace for a 2k or at least 1500 of it last Friday felt fine.  Next time I"ll shoot for 2:02 rather than jumping under 2:00.


2pm
3 rds for time @ 97%: 10 power clean - 95# 10 jerk - 95# 20 CTB chin ups

Had a tough time getting motivated for this one.  Was expecting the overhead to be quite fatigued, but that felt pretty good.  Made it through all 10 the first round and then that became my goal for the the next two rounds.  Was more like an 80% effort.
Splits for each round were: 
Rnd 1: 9/1-10 8/6/6 (2:02)
Rnd 2: 5/4/1-10 5/5/5/5 (5:32-3:30)
Rnd 3: 5/4/1-10 3/3/3/3/3/3/2 (8:48-3:16) 


Was pleased that I completed the 3 sets of 10 jerks @ 95lbs.  Now I know I can. Probably had 12-15 in me if needed.