27-Sep
A. Triple jump practice
working on being quick at the moment of impact - not drag too much on the floor.
http://www.youtube.com/watch?v=71R0SwKfhQc

B. Reverse shot toss practice
working on the angle of the projectile
http://www.youtube.com/watch?v=_NHR5S9RklQ

C. Clean and jerk; build to a max in 8 min
45x5, 65x3, 135x1
165x1, 205x1, 225x1, 250xf, 235xf - http://www.youtube.com/watch?v=u71nNzqHt3Q
205x1 - http://www.youtube.com/watch?v=ZZMVceAUlcM

+
Row 500m @80%
Rest 90 seconds
Row 500m @90%
Rest 180 seconds
Row 500m @100%
Rest 5 min
x2

1 @ 80% - 1:45 - http://www.youtube.com/watch?v=cWVsyL5FaZI
2 @ 80% - 1:58 - http://www.youtube.com/watch?v=IIr-QazPh3o

1 @ 90% - 1:40 - http://www.youtube.com/watch?v=75kUGUYT9S4
2 @ 90% - 1:51 - http://www.youtube.com/watch?v=fdnpJMgz08U

1 @ 100% - 1:39 - http://www.youtube.com/watch?v=ZZC6KD_tmHU
2 @ 100% - 1:45 - http://www.youtube.com/watch?v=P-gUofXEa9M
TOASTED for about 20-30min… then you feel alive?